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CrossFit — August 12, 2021

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2021.08.12

Warm-up
foam roll & stretch

:30 row
10 scap pulls
8 kip swings
6 hanging knee raises
:30 dubz
10 air squats
5 thruster

Metcon (Time)
For Time:
1000m row
10 DB thrusters (35/20)
60 hanging knee raises
800m run
10 DB thrusters
40 ring rows
300 single unders
10 DB thrusters
20 pull ups

Masters 60+ DB front squat (20/15) – yes, this is still w/ 2 DBs
Metcon (Time)
For Time:
1000m row
10 DB thrusters (50/35)
50 T2B
800m run
10 DB thrusters
30 C2B
200 dubz
10 DB thrusters
10 BMU

40:00 cap

CORE ACCESSORY
3-4 RFQ:
12 straight leg dead bugs
12 bird dogs
:30 table top hold w/ knees 2"" off ground
:30 HS hold