Thursday August 3, 2023

Warmup

2 Lap Jog

Inchworms (Down)

Walking Lunge w/ Twist (Back)

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

10 Hollow Body Rocks

Mobility

10 Squat w/ Reach

10 Samson (Elbow to ground then reach)

:20 Downward Dog

10 Downward Dog w/ Toe Tap

10 Shin Switch

Skill/Strength

Deadlift 4-5x3

WOD Primer

2 Rounds:

1 Lap

5 Kip Swings

WOD

2021 CF Games Event 10 (BHCF version)

20 toes to bar

800m run (6 laps)

20 toes to bar

800m run

20 toes to bar

F:  situps; 3 laps

P1:  as written

P2:  hanging knee raises

C:  30 toes to bar; 1 mile run

Modify the run by rowing 1000m.