CrossFit 8 Mile | WOD 3/18/20
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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WOD 3/18/20

17 Mar WOD 3/18/20

Warm Up

2:00/leg Pigeon Stretch

:30 Squat Hold

:30 ASQ

:30 Plank Hold

:30 Push Ups

X3

Option 1: No equipment

3:00/1:00 x5

30 Lateral Jumps

30 Walking Lunges

3 Wall Walks OR 360 degree clock walk

Opt 2: Limited Equipment

3:00/1:00 x5

30 DUs (60 Singles)

20 Weighted Step Ups

20 Bent Over Rows

Endurance:

Intervals :

:30/:30 x16 Bike

2:00/2:00 x5 Row

Option 3 Strength: Barbells or Dumbbells

E3M x5

Power Snatch+3 OHS

DB Version: 

E2M x5

3 Single DB SN + 5 1-arm Overhead squat 

Midline: x6

:10 Russian Twists

:10 Tuck Ups

:10 Tuck Hold

:10 Rest