CrossFit WOD, August 9, 2024

Line drill warm up (25’)

• 0:20 shuttle run
• 0:20 knee pull + calf raise
• 0:20 quad pulls
• 0:20 knuckle draggers
• 0:20 shuttle run
• 0:20 lunge + twist
• 0:20 side lunges
• 0:20 inchworm
• 0:20 shuttle runs
• 0:20 high knees
• 0:20 butt kicks

Specific Warm-up

Devils Clean

• 3 DB deadlifts
• 3 DB front squats
• 3 DB squat cleans
• 3 Burpees w/ step up
• 3 Burpee deadlifts
• 3 Devils Cleans

Back Squat Prep

• 5 Goodmornings (grip the ground with feet)
• 3 Cued back squats “Squat and hold”
• 3 Cued back squats “Squat and hold”
  • Focus on an upright torso in the squat
• 3 Cued back squats
  • Press up into the bar