August 6, 2023

August 5, 2023
Daily WOD

CrossFit – Sun, Aug 6

Warm-up

A. General

Amrap 5 minutes

20 second machine

5 med ball squat cleans

5 Medball front squats

5 plank into downward dog

B. Mobility/Activation

Calf pedals

2 x 30 seconds

2x 6 Hip Hikes

https://youtu.be/IJhivBLXVkk

C. Specific Prep

2 sets

30 seconds banded march

https://youtu.be/a2QH1qOB36o

30 seconds mountain climbers

Metcon
Metcon (Calories)

5 rounds

15 UB Wall balls

1 min Max Cal Machine

2 mins recovery air squats

TC: 20 min

Score: Cals on machine

Scaling Options

All options as written

Accessory
Accessory (Checkmark)

5 sets

4/4 Iso Dynamic bent over DB row

6/6 Iso dynamic DB pullover

8/8 RDL with DBs

Extra Accessory
Core (Checkmark)

Accumulate 100 V-ups