06. Oct
CrossFit WOD, October 6, 2023
CrossFit – Fri, Oct 6
Warm up
<p>7s</p><p>hip halo</p><p>Shoulder press warm up</p><p>3-4 Sets<br />1:00 Jog (moderate)<br />5 Box Step Ups (each leg)<br />10 Abmat Sit Ups</p>
Shoulder Press (5-4-3-2-1-6-6)
<p>5 Strict Press @ 6/10 RPE<br />4 Strict Press @ 6.5/10 RPE<br />3 Strict Press @ 7/10 RPE<br />2 Strict Press @ 7.5/10 RPE<br />1 Strict Press @ 8/10 RPE<br />6 Strict Press @ 7/10 RPE<br />6 Strict Press @ 8/10 RPE</p>
Regina George and Gretchen Weiners ( (Time)
<p>Partner Workout:<br />2 Sets: (1 set every 8 minutes)<br />200m Run (Together)<br />Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)<br />Partner 2: 20 GHD Sit Ups<br />*Both working at the same time and complete each movement<br />200m Run (Together)<br /> </p>
Accessory work
<p>3 Sets<br /><br />10 Clean Shrugs (use straps) (heavy)<br />5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in)<br />12 Goblet Hold Box Step Downs (6 each leg)</p><p>3 In the Hole Front Squat @ 6/10 RPE<br />3 In the Hole Front Squat @ 6.5/10 RPE<br />3 In the Hole Front Squat @ 7/10 RPE<br />3 In the Hole Front Squat @ 7.5/10 RPE<br />3 In the Hole Front Squat @ 8/10 RPE</p>