Friday, August 11th 2023

WARM UP – Row

3 Rounds

10/7 Cal Row Sprint

:20 Rest

*increase row pace each round

MOVEMENT/MOBILITY – lax ball, barbell, pull up bar

Barbell Quad Smash :90

Straddle Stretch

:90 Box pigeon / side

*grab barbell

10 supinated bent over rows

10 front to back strict press

10 wide grip bent over rows

10 back squats

10 overhead reverse lunges

6-8 ring rows

:20 Hollow Hold

6 Pushups

STRENGTH

EMOM x 10 / alternating

-15 V-Ups or GHDSU

-8 DB Bench Press – should be 5-10# heavier than previous weeks

CROSSFIT GAMES WORKOUT

“Intervals Variation”

21 box jump-overs (24/20 inches)

15-calorie row

9 burpee box jump-overs (30/24)

21 box jump-overs

15-calorie row

9 burpee box jump-overs

Rest 2 Minutes then,

9 burpee box jump-overs

15-calorie row

21 box jump-overs

9 burpee box jump-overs

15-calorie row

21 box jump-overs

Time cap: 18