CrossFit WOD, May 24, 2024

General Flow 0:20-0:30 each

• Samson (left)
• Samson (right)
• Pigeon (left)
• Pigeon (right)
• Bootstraps
• Jumping jacks
• Lying leg raises
• Donkey kicks (left)
• Donkey kicks (right)
• Line hops (forward and back)
• Straight leg sit ups
• 90/90 hip rotations
• Sit ups
• Line hops (left and right)
• Squat hold
• Air squats

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DB Flow 0:15 each

• DB deadlift
• DB hang clean
• Single DB front squat (right)
• Single DB front squat (left)
• DB squat clean
• DB front squat

Specific Warm-up

• :20 High Singles

Focus on timing wrist speed

• :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

• :20 Alternating Feet:

Focus on enhance footwork and coordination.

• :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

• :20 Single-Single-Double

Focus on speeding up the wrist for the double

• :30 Practice

Back Squat

• 5 Goodmornings

Focus on gripping the ground with the foot throughout

• 3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

• 3 Cued back squats