08. Sep
CrossFit WOD, September 8, 2022
CrossFit – Thu, Sep 8
Warm-up
Metcon (Time)
for time:
30 GHD or weighted ab mat sit ups
21 burpees
4 shuttle runs (25′ down and back is 1)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 GHD or weighted ab mat sit ups
30 GHD or weighted ab mat sit ups
21 burpees
4 shuttle runs (25′ down and back is 1)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 GHD or weighted ab mat sit ups
10 min cap
Metcon (Time)
Mayhem Mini-Pump – Upper Body Anterior
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality
12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
*Rest as needed between rounds.
Scoring: Time
2. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2 Sets
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 Hanging Scap Retraction