CrossFit WOD, May 6, 2024

General Flow 0:30 of each

• Bike
• Inchworm + spiderman
• Scorpions
• No push up burpee
• Bike
• Bootstraps
• Downward dog
• Push ups
• Bike
• Air squats
• Burpees

Specific Warm-Up

DB Flow

• 0:20 Alt. DB deadlifts
• 0:10 DB deadlift + shrug (right)
• 0:10 DB deadlift + shrug (left)
• 0:10 DB push press (right)
• 0:10 DB push press (left)
• 0:20 Alt. DB snatch
• 0:20 double DB front squat
• 0:10 single arm DB thruster (right)
• 0:10 single arm DB thruster (left)
• 0:20 double DB thruster
• 0:20 double DB Devils press

Strict Press

• 3 Cued reps

“cylinder of strength”
Squeezed legs, butt, & stomach.

• 3 Cued reps

Focus on chin back first.