Thursday October 3, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

5 inchworms + pushups

High toe touch (down)

Low toe touch (back)

10 glute bridges

Quad pulls (down)

Lunges (back)

:30 plank

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Bench Press 4/3/2/2

WOD

AMRAP 16:

400m run (3 laps)

6 burpees

8 toes to bar

10 DB or KB walking lunges (double DB/KB)

Choose your own DB/KB weight.

Modify the run by rowing 500m.

F:  v-ups instead of toes to bar

P1/P2:  as written

C:  6 bar muscle ups instead of toes to bar; 50/35 DB/KB lunges

Comp is the CrossFit.com WOD from September 18, 2024.