WEDNESDAY

Mobility & Strength Development

9-minute EMOM

·        1^st min: Lats – hollows & arches

·        2^nd min: L-sit holds

·        3^rd min: strict pull-ups – Bar or Rings OR Strict MU’s

Focus:

·  Core and Shoulder strength development

WOD

CrossFit Games 2023

“Helena”

3 Rounds for Time:

20-minute CAP

·  400-meter Run

·  12 Bar Muscle-ups OR Jumping Bar MU’s

·  21 Dumbbell Snatches (RX 22½/15 Kg)

Focus of WOD:

·  High Volume fast and furious workout

· Technique when fatigued.

CrossFit Games Times

sub 10 minutes