CrossFit WOD, August 6, 2024

General Flow

• 0:30 downward upward dogs
• 0:30 pigeon (right)
• 0:30 pigeon (left)
• 0:20 samson (right)
• 0:20 samson (left)
• 0:30 bottom of squat hold

‍

Row warm up

• 0:20 easy pace
• 0:20 moderate pace
• 0:20 hard pace
• 0:20 moderate pace

Specific Warm-up

• 5 medball deadlift
• 5 medball squat clean
• 5 medball push press
• 5 medball thruster

Burpee over rower

• 3 step back, step up burpees + step over rower
• 3 step back, step up burpees + jump over rower
• 3 jump back, step up burpees + jump over rower
• 3 burpees over rower (quick)

Primer

Practice Round

• :20 Burpees Over Rower
• :10 Transition
• :20 Wallballs (Aiming for ~15 Reps)
• :10 Transition
• :20 Calorie Row (Aiming for 4-5 Calories)