We want to wish Nina the best, as she takes on the CrossFit Games QUARTERFINALS. There are 5 very challenging workouts that must be completed by noon on Sunday.
Warm-up:
1/2 Tabata of Bike, AH Swings, V-sits
(Stay at one station for 4 straight 20 second segments)
Dynamic Stretch
Strength:
OH Squat
5 Sprints
8 6 4 6 8
Perform each rep of the first 3 sets at a slow tempo down and up.
Perform each rep of the last 2 sets at a normal tempo.
Build weight over all 5 sets.
WOD: SCRAPPY
For Time:
21 – 15 – 9
Reps of
Pull-ups
Bar Facing Burpee
OH Squat 115/85
Icing:
Have a Great Weekend
Get out in the sun and enjoy mud season.