25. Aug
CrossFit WOD, August 25, 2023
CrossFit – Fri, Aug 25
Warm up
<p>7s </p><p>hip halo</p><p>2 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p> </p><p>2Sets<br />1:00 Cardio (moderate)<br />5 Single Arm Thruster (each arm, moderate)<br />10 Wall Ball (light)</p>
Bench Press (Dumb bell bench press )
<p>4 Wide Grip DB Bench Press @ 7/10 RPE<br />4 Wide Grip DB Bench Press @ 7.5/10 RPE<br />4 Wide Grip DBBench Press @ 8/10 RPE<br />3 Wide Grip DB Bench Press @ 9/10 RPE<br />2 Wide Grip DB Bench Press @ 9.5/10 RPE<br />*10 Dumbbell Push Ups after each set.</p>
Donkey kong (Time)
<p>Partner Workout<br />For time:<br />300ft Sled Push (2×45/1×45)<br />50 Dumbbell Thrusters (2×35/25)<br />300ft Sled Push (2×45/1×45)<br />50 Wall Balls (20/10 10/9ft) (split)<br />300ft Sled Push (2×45/1×45)<br />50 Dumbbell Thrusters (2×35/25)<br />300ft Sled Push (2×45/1×45)<br />*Split reps as desired</p><p>17 min cap </p>