CrossFit WOD, May 16, 2024

CrossFit – Thu, May 16

Warm-up

General Flow

  • 200m run
  • 0:30 Samson stretch (right)
  • 0:30 Samson stretch (left)
  • 0:15 Quad pulls
  • 0:15 Knuckle draggers
  • 0:15 Knee Pulls
  • 0:15 A skips
  • 0:15 Butt kicks
  • 0:15 High knees
  • 0:15 Bunny Hops
  • 0:15 Broad Jumps
  • 200m run

Specific Warm-up

KB

  • :20 Alternating Single Leg Deadlifts
  • :20 Kettlebell Deadlifts
  • :20 KB Hip Hinge & Pop
  • :20 KB Russian Swings
  • :20 KB American Swings

Strict Pull-Up

  • 10 scap retractions
  • 5 Dead hang to lat active pulls
  • 5 Jumping negative pull ups

*Mod to ring rows if needed

Metcon
Shell Shocked (Time)

6 Rounds:

9 Strict Pull-ups

21 Kettlebell Swings (53/35)

400 Meter Run

Rest 1 Minute Between Rounds

* Score Slowest Round

Time Cap: 30 Minutes

After Party
Gymnasties (Checkmark)

30 Strict T2B

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