16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
paleofitbox@crossfitpfb.com

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"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

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WOD, Aug 23rd

WARM-UP
(6 MIN):
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 PVC Good Mornings
10 PVC Pass Throughs

WOD PREP
(6 MIN):
Set up for the WOD and warm up movements

WOD
190822
PARTNER WOD:
FOR TIME:
1000m Row (Alt. Every 250m) OR
48 Cal Bike (Alt. Every 12 Cals)
THEN, 2 RDS of:
20 Burpees
40 Goblet Squats, #53/35
60 Russian KB Swings, #53/35
80 Alt. Box Step Ups, #24/20
100 Sit-ups
THEN:
400m Run (P1: 200m, then P2: 200m)
1000m Row (Alt. Every 250m) OR
48 Cal Bike (Alt. Every 12 Cals)
(40 MIN TIME CAP)
*Partners can share movement reps as desired unless already specified.

INDIVIDUAL:
FOR TIME:
800m Run
THEN, 2 RDS of:
10 Burpees
20 Goblet Squats, #53/35
30 Russian KB Swings, #53/35
40 Alt. Box Step Ups, #24/20
50 Sit-ups
THEN:
1 Mile Run
(40 MIN TIME CAP)

EXTRA
Accessory Work
“GUTS”
3 RDS (NOT FOR TIME):
30 SEC PLANK
30 SEC SIDE PLANK – R
30 SEC SIDE PLANK – L
20 FLUTTER KICKS
1 MIN BRUTE BALL HOLD

Mobility Work
1 MIN: Pigeon Pose (R/L)
1 MIN: Child’s Pose
Banded Sash Stretch (20R / 20L)

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