Wednesday, August 9th 2023

WARM UP – bike

2x,

:20 on, :10 off moderate pace bike

then,

2x, :10 on, :20 off fast pace bike

MOVEMENT/MOBILITY – pull up bar

:30 stagger stance forward fold / side

:30 lunge hip flexor stretch / side

:30 pigeon / side

10/10 quadruped donkey kicks / side

10/10 quadruped fire hydrants / side

2/2 quadruped hip CARs each direction / side

6 reverse snow angels

5 Kang Squats

PRIMER –

5 Pause Back Squats

5 Back Squats

5 Thrusters

STRENGTH

E3M x 4

8 Back Squat @ 63-73%

CROSSFIT GAMES WORKOUT

“Echo/Thruster”

For Time:

21-18-15

Echo Bike Calories

Thrusters (95/65)

right into

22 Overhead Reverse Lunges (95/65)

12 Minute Time Cap