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

19 Mar WOD 3/20/20

Warm Up:

Old Man

5 Scap Push Ups

10 Bird Dogs

5 Inch worms in place

x3

Gymnastics Warm Up

Option 1: No equipment

EMOM:  20mins

5 Tuck Ups

10 Push Ups

10 Shoulder Taps

10 ASQ

Modifications

4 1-leg V-Ups

3-5 Push Ups

6 Shoulder Taps

10 ASQ

*Same time format

Opt 2: Limited Equipment

EMOM:20min

Min1: 10 DB Front Squats

Min2: 10 Push Ups on DBs

Min3:14 Alt Single Arm DB Snatch (7/7)

Min4: 12 DB Push Press

*All can be performed with KBs

Endurance:

800m Run

2min Rest

400m Run

2min Rest

800m Run

3min rest

1 Mile Run

Option 3 Strength: Barbells or Dumbbells

5×3 Push Press

or

5×3 Thruster

E4M x4

20 DB Arnold Press (DBL)

20 DB Flys (DBL)

15 Burpees

Midline: x1

50 scissor kicks

25 Toe Reaches

25 Tuck Ups