Monday August 7, 2023

Warmup

1:30 bike/row or 1 lap

High knees (down & back)

10 Mountain climbers

Butt kicks (down & back)

10 Glute bridges

A-skip (down)

Reverse lunge (back)

10 Speed skaters

High toe touch (down)

Low toe touch (back)

5 Inchworms

Carioca (down & back)

10/way Leg swings

10 Scapular pullups

Mobility

Thread the needle :30/side

Hamstring Rack Stretch :30/side

Skill/Strength

Dumbbell Bench Press 4x8

WOD Primer

2 Rounds:

1 lap

3 negative pull-ups

6 DB snatches

WOD

2023 CF Games Event 6 (BHCF version)

Helena

3 rounds:

3 laps (400m run)

12 chest to bar pullups

12 ring dips

21 dumbbell snatches (alternating r/l)

Choose your own dumbbell weight.

F:  ring rows; box dips; light dumbbell

P1:  as written

P2:  regular pullups; matador dips

C:  12 bar muscle ups instead of pullups/dips; 50/35 dumbbell