Thursday August 10, 2023

Warmup

2:00 bike/row

10 Squat jumps

5 No pushup burpees

10/side RDL

5 No pushup burpees

10/side Lateral box step-ups

5 No pushup burpees

Mobility

Pigeon pose on box :30/side

Child’s pose on box 1:00

Skill/Strength

Romanian Deadlift 3-4x8

WOD Primer

2 Rounds:

5 Box jumps

5 Burpees

5 Cals

WOD

2023 CF Games Event 8 (BHCF version)

In 6 minutes:

21 box jumps

15/12 cal row or bike

9 burpee box jumps

21 box jumps

15/12 cals

9 burpee box jumps

If you finish, rest the remainder of the 6 minutes.  Then…

9 burpee box jumps

15/12 cals

21 box jumps

9 burpee box jumps

15/12 cals

21 box jumps

Your score is the total time. 

F:  reduce reps

P1/P2:  as written

C:  box jump overs; burpee box jumps are 30/24