CrossFit WOD, August 29, 2021

by | Aug 27, 2021 | WOD

Sunday, August 29th 2021

Warm-up
A. General
3min Easy run, nose breathing
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg

B. Mobility
Standing straddle forward fold 60s
Standing quad pull 30s/30s
-Squeeze the glute to increase hip flexor range

C. Specific
2 sets
200m Run
5 scap pulls + 5 beat swingz
5 V-ups from a hollow position

Metcon
Metcon (Time)
2021 CrossFit Games IE10

For time
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Score: Time
TC: 40 mins

Scaling options
Beginner
30 V-ups
1-mile run
30 V-ups
1-mile run
30 V-ups

Intermediate
30 toes-to-eye level
1.5-mile run
30 toes-to-eye level
1.5-mile run
30 toes-to-eye level

Extra Accessory
Metcon
Blood Flow

3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions