CrossFit WOD, August 10, 2022

8.10.2022

Warm-up
30 feet of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
High Knees
Butt Kickers

200m Jog

0:30 Inchworms

STRENGTH
4×8 – 10 minutes on the clock
A. Dumbbell Row
B. Overhead Walking Lunge (plate or DBs)
C. GHD Back Extensions
Metcon (AMRAP – Reps)
On the 3:00 x 7 Rounds:
400 Meter Run
Max Burpee Pull-ups

*Score = Total Burpee Pull-Ups

-scale run to be completed in no more than 2:30
so that athletes should have :30 each round for burpee pull ups

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