WODs

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

b) warm up 4min
2 rounds
10 good mornings
50 single unders
10/8 cal bike / ski

c) deadlift 15min
build to a heavy 3 rep deadlift

d) conditioning 15min
amrap 1min
3 deadlifts 100/70kg
50 double unders
max cal bike or ski*

amrap 2min
6 deadlifts 100/70kg
50 double unders
max cal bike or ski*

amrap 3min
9 deadlifts
50 double unders
max cal bike or ski*

amrap 4min
12 deadlifts
50 double unders
max cal bike or ski*

amrap 5min
15 deadlifts
50 double unders
max cal bike or ski*

*choose an erg for the whole workout

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
sumo squat stretch

b) warm up 4min
on every 2:00 x 2
5 burpees
10 medball thruster
remaining time row

c) conditioning 35min
for time
3 rounds
25 burpees over the rower
50 wall balls

into

150/120 cal row

performed as:
2min work
1min rest

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
calf stretch

b) warm up 4min
2 rounds
100m run
10 ring rows
10 good mornings
10 elbow rotations

c) strict press 12min
build to a heavy 3 rep strict press

d) conditioning 15min
for time
1000m run
50 pull ups
30 power cleans 70/50kg

rx+ chest to bar pull ups

a) mobility 4min
1:00 each
samson stretch
hand walk + push up
elbow instep rotation
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 lunges
1:00 bike / ski
1:00 straight leg sit ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 jumping lunges
3. 8-15 cal bike / ski
4. 8-15 toes to bar
5. rest

MYLEO GAMES MANIA 2024

We are celebrating the CrossFit Games 2024 with our annual community event!
FUN WORKOUTS. LIVE DJS. BBQ. TOMBOLA.

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a) mobility 4min
1:00 each
hand walk + push up
sumo squat stretch
cossack squats
calf stretch

b) warm up 3min
"Bring Sally Up Challenge"

c) back squat 12min
build to a heavy set of 3 back squats with a 3 sec pause at parallel on way up

d) conditioning 18min
for time
800m run
40 wall balls 20/14lbs
600m run
30 wall balls
400m run
20 wall balls
200m run
10 wall balls