Warm Up Coaches Warm Up WOD For time with partner Complete: 1000-800-600-400-200 M row 100 foot walking double KB walk 44/53 ** Athletes must split [...]

Warm Up Coaches Warm Up Strength Bench Press 4/5 70% WOD 5 Rounds for time: 21 Wall Balls 15 Calorie Bike 9 Bar or Ring [...]

Warm Up Coaches Warm Up Strength Deadlifts 4/5 70% WOD 18 Min EMOM: Odd: 6 HSPU (RX: deficit or Parellete) Even: 3 Deadlifts 255/305

Warm Up Coaches Warm Up Core WOD For time: 2 rounds (9 min cap) 50 scissor kicks (1,1,2,2) 40 bike crunches (1,1,2,2) 30 single glute [...]

Warm Up Coaches Warm Up Strength Squat Clean + Hang Squat Clean + Front Squat 7 min EMOM increasing to your 70% WOD 21 Front [...]

Warm Up Coaches Warm Up Strength Push Presses 4/5 70% Wod Crossfit Games Individual Event 1 4 rounds: 500 M row or Ski (or 35 [...]

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Warm Up Coaches Warm Up Strength OHS 4/4 at 70% WOD 21-15-9-15-21 OHS 95/135 GHDSU or Weighted Sit up with Plate Assault Bike Cal

Warm Up Coaches Warm Up Strength Power Snatch + Hang Power Snatch 7 min EMOM 2 reps every min building up to your 70% WOD [...]

Warm Up Coaches Warm Up Skill: Farmer Carrys Intervals WOD Benchmark “Grace” 30 Clean and jerks for time 95/135 8 min cap At the 10:00 [...]