WOD Blog

Wed, Sep 27 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1985 days ago)

9.27.23


(Time)
Warm-up

3 rounds (not for time) of:
1 min of easy jogging, biking, or rowing
5 shoulder pass throughs, pvc
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 squats
1x Burgener warm-up with empty bar, 45/35 lbs
10 hollow rocks, AbMat sit-ups, or v-ups

Conditioning

For time:
7 rounds of:
10 Dumbbell Thrusters, 35/25 lbs
4 Weighted Strict Pull-ups, pick load
-- Rest 5 mins --
3 rounds of:
30 V-ups
10 Strict Pull-ups




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