WODs

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.

Sign up via Eversports

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

a) mobility & warm up 5min
1:00 each
hand walk
row
hip crossovers
row
calf stretch

c) strength / skill work 10min
emom 10min
1: strict handstand push ups or handstand hold
2.: crossover practice

d) conditioning 25min
amrap 25min
500/450m row
40 crossover single unders
30 sit ups
20 handrelease push ups

a) mobility 3min
1:00 each
sumo squat stretch
inverted hamstring stretch
kneeling lat stretch

b) warm up 4min
amrap 4min
10 good mornings
10 elbow rotations
10 air squats
10 ring rows

c) deadlift 12min
build to a heavy set of 3 deadlifts with a 3 sec pause below knee on way up

d) benchmark conditioning 15min
"Bell"
3 rounds for time
21 deadlifts 85/60kg
15 pull ups
9 front squats

compare to 29.9.2023