Warmup:
Dynamic range of motion:
Wrists
Elbows
Shoulders
Bend & bow
Reverse Lunges with twist
Iron Cross
Scorpion
Flat back shoulder flexion
Thoracic Bridges
Strength: 15 minutes building:
1 ½ Bench Press x 6 reps (with dumbbells)
Bent over rows with 1 second pause at chest x 6 / side
WOD:
2017 CrossFit Games Event 12 with a twist:
“2223 Intervals”
2 minutes on, 1 minute off:
7/5 ski/bike/row calories
10 walking lunges
10 situps
Go until 50 burpees are completed.
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
