Thursday August 24, 2023

Warmup

1:30 bike/row

5 No pushup burpee

5/side OH press

5 No pushup burpees

5 Goblet squats

5 No pushup burpees

5 Head cutters  https://www.youtube.com/watch?v=Jv-th61dUog

Mobility

Quad stretch :30/side

Downward dog :30

Skill/Strength

Sled Push x 3 (the length of the building)

Light:  two 45s

Medium:  two 45s and two 25s

Heavy:  four 45s

Really Heavy:  four 45s and two 25s

Jack:  six 45s

WOD Primer

2 Rounds:

3/side db shoulder to overhead

3 burpees

3 cals

WOD

AMRAP 20:

5 dumbbell shoulder to overhead (left arm)

5 dumbbell shoulder to overhead (right arm)

10 burpees

15/12 cal row or bike

F:  light dumbbell

P1:  50/35 DB

P2:  35/25 DB

The CrossFit.com version was slightly different:  1) the DB movement was specifically push jerk; 2) it was pushups instead of burpees; 3) it was specifically row cals, and 15 for both men and women.