WOD
 | Fri, Jun 2 2023 |  |
 | Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230602 | Home WOD 20230602 | Mobility Bingo Challenge |
CrossFit 20230602(Time, Rx2, Rx3) WARM-UP: 7-mins Teams of two: Athletes alternate work and rest Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Partner A: Row to 100m - for every meter Partner A rows under or over 100m, Partner B must perform that many reps of a penalty movement Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100m - Partner A will then perform the penalty reps Penalties: Round 1: Air squats Round 2: Pushups Round 3: Situps Round 4: Burpees WOD REVIEW PARTNER WOD FRIDAY!: 1,000m run – Split the runs – One person works at a time Right into… 50 Curtis-P Complex (75/55)* *Both partners perform 4 burpees at the TOP of each minute Finish with… 800/1,000m row – Split the row – One person works at a time – One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees Rx2 - 800m run, 65/45, 3 burpees, 800/600m row Rx3 - Rx2 distances, 30 Curtis-P @ 45/35, 2 burpees INTENDED STIMULUS 20:00-25:00 total time Keep the run to 5:00 or less and row to 4:00 or less This will allow 10:00-12:00 to accumulate Curtis-P Complexes Expect to slow down as the workout progresses Challenge yourself to complete at least 4 Curtis-P complexes per minute throughout the workout STRETCHING: :30 pigeon stretch/side 1:00 straddle stretch
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