WOD
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| CrossFit 20240708 | Upper Body Strength 20240708 |
CrossFit 20240708(Time) WARM-UP: 200m walk 2 sets: 10 jumping jacks 10 leg swings/leg 20 alternating mountain climbers 8 alternating box step-ups 2 sets: 10 lateral leg swings/leg :10 Samson stretch/leg 6 box jumps SKILL/STRENGTH: Accumulate 10 Turkish get-ups/arm – Use a single dumbbell WOD: Rx: STIMULUS 8:00-12:00 6 rounds for time of: 10 DB burpee deadlifts (50/35) 10 box jumps (30/24) SCALING NOTES: -Burpee deadlifts, reduce weight, e.g., 45-15 -Box jumps, reduce height, 24-12 -Box jumps, e.g., box step-ups STIMULUS NOTES: Time cap: 14:00 Unbroken dumbbell burpee deadlifts in less than 1:00 Box jumps in 1:00 or less each round 1:30-2:00 per round STRETCHING: :30 Samson stretch/side
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