Monday August 11, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

20 mountain climbers

Butt kicks (down & back)

10 Cossack squats

High toe touch (down)

Low toe touch (back)

10 plank shoulder taps

Carioca (down & back)

5 inchworms + pushup

Mobility

Downward dog :30

Pigeon pose :30/side

Skill/Strength

CF Games 25.1 (BHCF edition)

6 laps

750m row

3 laps

C:  8 laps > 1000m row > 4 laps

WOD

CF Games 25.4 (BHCF edition)

4 rounds:

400m run

12 deadlifts

18 pushups

F:  15 KB SDHP; box pushups

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; handstand walk (length of turf) instead of pushups

This week’s WODs will be the BHCF version of some of the 2025 CrossFit Games workouts.