WOD
 | Fri, Jun 16 2023 |  |
 | Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
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 | Welcome: Carlos |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20230616 | Home WOD 20230616 | Mobility Bingo Challenge |
CrossFit 20230616(Time, Rx2, Rx3) WARM-UP: EMOTM x 6mins Min 1 | inchworm + push-up Min 2 | hollow rocks WOD WARMUP PARTNER WOD FRIDAY!: 3 rounds for time 100m synchro walking lunge 200 double-unders 400m med-ball carry (20/14) – Break up the double-unders between partners and switch who carries the ball as needed Rx2 100 double-unders, 14/10 Rx3 200 single-unders, 10/8 INTENDED STIMULUS 23:00-30:00 3:00-4:00 for lunging/round 2:00-3:00 for the double-unders/round 2:00-3:00 for the carry round Synchronized walking lunges require slow, deliberate movement Start at moderate pace and try to increase speed throughout the workout Encourage short breaks and transitions on the double-unders and switch who carries the medicine ball often to maintain pace STRETCHING: 1:00 pigeon pose/side
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