CrossFit WOD, May 23, 2024

General Flow 0:20 each

• 200m Run
• Arm swings
• Arm wraps
• Quad pulls
• Knuckle draggers
• Tall plank
• Scap push ups
• Standing figure 4
• Reverse lunge w/ reach
• Up down planks
• Alternating bird dogs
• High knees in place
• Butt kicks in place
• Tempo push ups

Elevate if needed

• 100m run
• Push ups
• 100m run

Specific Warm-up

Strict Pull Up

• :10 dead hang
• 2 set of 10 scap pull ups
• 5 Scap retraction + elbow flexion
• 3 Jumping eccentric pull ups
• 3 Workout movements

Primer

• 100m Run
• 2 Strict Pull-ups
• 100m Run
• 4 Push-ups