CrossFit 8 Mile | WOD 3/22/30
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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WOD 3/22/30

21 Mar WOD 3/22/30

Warm Up:

Warm Up

:30 Down dog

:30 Up dog

:30 Pigeon-R

:30 Pigeon-L

X2

:15 Jumping Jacks

:15 ASQ

:15 Push Ups

:15 Reaching Spiderman

x4

Option 1: No equipment

OTM-20mins

Odd:10-15 Burpees

Even:15 Low Jumps + 15 Sit Ups

Opt 2: Limited Equipment

OTM-20min

Odd:3-5 Devil Presses

Even:12-15 Cal or 30 DUs

(Mod:30 low jumps

Option 3 Strength

2 Strict Press+3 Push Press+4 Jerks

E3M x5-increasing load

Same progression with DB/KBs* Change to E2M; keeping same weight

Endurance: Pick one

5k Run

7k Row

10k Bike (6.2 mi)

Midline:

:20/:10×6 Banded/Weighted Sit Ups

:20/:10×6 Regular sit ups