CrossFit WOD, May 10, 2024

General Flow

• 1:00 row
• 0:20 bootstraps
• 0:20 bend and bows
• 0:20 downward dog
• 0:40 row
• 0:20 samson (right)
• 0:20 samson (left)
• 200m run

Specific Warm-up

BBJ

• 0:20 calf raises
• 0:20 toe raises
• 0:20 box step ups
• 0:20 step downs (right)
• 0:20 step down (left)
• 0:20 bunny hops
• 0:20 vertical jumps
• 0:20 box jumps
• 0:20 burpee box jump

‍Back Squat

• 5 Good mornings (grip the ground with hour feet)
• 3 Cued back squats

“Squat and hold”

• 3 Back Squats from the rack