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CrossFit WOD, August 19, 2023

CrossFit – Sat, Aug 19

Warm-Up
Warm-Up

2 ROUNDS

10 Alt. Box Step-Ups

8 Up-Downs + 2 Scap Push-Ups*

6 Knee Push-Ups + Down Dog

10 Tuck-Ups

*Complete the sprawl back of the Up-Down, complete 2 Scap Push-Ups, then jump up and stand.

Into…

2-3 ROUNDS (Time Permitting)

6 Slow Push-Ups

6/6 Single DB Suitcase Box Step-Ups*

6 Burpees

6 V-Ups

6 Box Jumps

*Hold DB in opposite hand of foot stepping up. Ex: If stepping up with your right foot, hold DB in left hand.

Workout – Performance
Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Push-Ups

8 DB Farmer Alt. Box Step-Ups (50/35)|(24/20)

8 Burpees

8 Toes to Bar

8 Box Jumps

-Rest 2:00-

AMRAP x 8 MINUTES

6 Hand Release Push-Ups

6 DB Farmer Alt. Box Step-Ups

6 Burpees

6 Toes to Bar

6 Box Jumps

-Rest 2:00-

AMRAP x 6 MINUTES

4 DB Deficit Push-Ups

4 DB Farmer Alt. Box Step-Ups

4 Burpees

4 Toes to Bar

4 Box Jumps

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Push-Ups

8 DB Farmer Alt. Box Step-Ups (35/20)|(20)

8 Burpees

8 Knees to Chest

8 Box Jumps (20)

-Rest 2:00-

AMRAP x 8 MINUTES

6 Hand Release Push-Ups

6 DB Farmer Alt. Box Step-Ups

6 Burpees

6 Knees to Chest

6 Box Jumps

-Rest 2:00-

AMRAP x 6 MINUTES

4 DB Deficit Push-Ups

4 DB Farmer Alt. Box Step-Ups

4 Burpees

4 Knees to Chest

4 Box Jumps

(Score is Total Rounds + Reps)

KG DB: (15/10)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 28 MINUTES*

50 Hand Release Push-Ups

50 DB Farmer Alt. Box Step-Ups (Athlete Choice)

50 Synchro Burpees**

50 Toes to Bar

50 Box Jumps (24/20)

*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).

(Score is Rounds + Reps)

Optional Cool Down
1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)