WOD
 | Fri, Jun 28 2024 |  |
| CrossFit 20240628 | OPERATION RED WINGS |
CrossFit 20240628
(No Results Tracked)
WARM-UP:
200m run
10 jumping jacks
10 alternating step-ups
10 scap pull-ups
10 counterbalance squats with a plate
10 alternating hamstring kick-ups
10 push-ups, from the knees as needed
10 box jumps, step down from the box
10 kip swings
WOD WARM-UP:
STRETCHING:
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 cobra stretch
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OPERATION RED WINGS
(Time, Rx2, Rx3,  Hero WODs)
OPERATION RED WINGS
PARTNER WOD!
Rx:
STIMULUS 25:00-35:00
Run 1200m
THEN…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (24/20)
THEN…
47 goblet squats (70/53)
– Run together
– Split all other work evenly with one person working at a time
– One partner completes a full round of the couplet before switching
Rx2
Run 1200m
THEN…
16 rounds of:
8 knees-to-chest
6 burpee box jumps (24/20)
THEN…
47 goblet squats (53/35)
Rx3
Run 1200m
THEN...
10 rounds of:
8 hanging knee raises
6 burpee box jumps (12 in)
THEN…
47 goblet squats (26/18)
STIMULUS NOTES:
Workout dedicated to Operation Red Wings
25:00-35:00
Run in 5:00-7:30
Toes-to-bars in :15-:30
Burpee box jumps in :40-1:00
Begin goblet squats by the 31:00 mark; complete in 2:00-3:00
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| Coach C | 24:26 Rx2 | 1st Ruck/Carvers | | Kailey | 24:26 Rx2 | Carvers | | Josh | 30:13 Rx2 | 2nd Solo | | Patrick | 25:50 Rx3 | 3rd Ruck | | Lisa | 28:34 Rx3 | Solo | | Tricia | 26:31 | 16rnds/26#/Eracia | | Erandi | 26:31 | 1st 16rnds/26#/Eracia | | Daniel O | 31:22 | 6rnds Rx/53# Han Solo |
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