CrossFit 8 Mile | WOD 3/24/20
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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WOD 3/24/20

23 Mar WOD 3/24/20

Warm Up

15 Jumping Jacks

10 Jumping Lunges

5/5 Scap Push/pull ups

3x

15 HS/plank hold

5 Burpees

5 V- Ups

3x

Option 1: No Equipment

Part 1:

20 Shoulder Taps (3 Wall Walks)

20 Backpack/Gallons of milk curls

10 Chair Dips

20 Donkey Kicks (each leg)

12min AMRAP

Part 2:

6 Backpack/Gallons of milk Rows (6 banded)

12 FR Reverse Lunge

6 HSPU/12 Push Ups

24 Flutter kicks

12 Goblet Jump Squats

14min  AMRAP

Option 2: Limited Equipment

Part 1:

15 Seated Banded Press

20 Band/DB Hammer Curls

15 Standing Tricep OH Ext (DB/Band)

20 Donkey Kicks (each leg)

12min AMRAP

Part 2:

3 Strict Pull ups (6 banded rows)

6 FR Reverse Lunge

6 S2OH

6 DB sit ups 

3 Goblet Jump Squats

6 Push Ups

6 Box Jumps

14min  AMRAP

Option 3: Strength

5×3 Bench Press

OTM-10min 3-5 HSPUs

5×20 Alt DB Bench Press

Endurance: Pick One

1hr Walk with backpack

1000m Row-3min Rest x5

1 Mile Bike :60 rest x7

Midline:

:30/:30×6 Weighted Planks