WODs

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
inverted hamstring stretch
down dog to seal

b) warm up 8min
2 rounds
1:00 row
1:00 kb deadlifts
1:00 bike
1:00 air squats

c) conditioning 34min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 kb swings
3. 8-15 cal bike
4. 10-20 jumping squats
5. rest

GAMES MANIA 2023

We are celebrating the CrossFit Games! Join us from 11-14:00.

a) mobility 3min
1:00 each
samson stretch
down dog to seal
scorpion

b) warm up 5min
2-3 4 rounds
10/8 cal row
10 prisoner good mornings
10 sit ups

c) hang power snatch 12min
build to a heavy single hang power snatch

d) conditioning 18min
for time
90/75cal row
75 hang power snatches 35/25kg
60 toes to bar

a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
hand walk
inverted hamstring stretch

b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 db deadlifts
partner bikes

c) conditioning 27min
4 rounds for total reps
2min cal bike
2min shuttle runs
2min dumbbell "Macho Man"
1min rest

1 round of "Macho Man":
3 db power cleans 20/15kg
3 db front squats
3 db push jerks

a) mobility 3min
1:00 each
hand walk
calf stretch
kneeling lat stretch

b) warm up 5min
amrap 5min
40 single unders
20 marching plank
10 ring rows

c) bench press 12min
build to a heavy set of 5

d) conditioning 15min
amrap 15min
5 chest to bar pull ups
30 double unders
10 push ups

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
sumo squat stretch

b) warm up 5min
1:00 row
1:00 air squats
1:00 row
1:00 medball squats
1:00 row

c) back squat 12min
3x10 back squats @70%

last set is max reps

d) conditioning 18min
10 rounds for time
15/12 cal row
15 wall balls 20/14lbs