Warmup:

1:00 Row

5 Inchworm Push Ups

5 light DB deadlifts per side

5 DB push press per side

5 Cobra to Hip Snap

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

CrossFit Games Last Chance Qualifier inspired

WOD 2

3 Rounds For Time:

42/34 Cal Row

20 Burpees over Rower

18 Alt DB Snatches (50/35)

Time Cap: 30 Min

Video courtesy of CrossFit Training.

Now the all qualifiers for the 2025 CrossFit Games are in the books, wanted to take a couple of days this week to take a crack at some WODs from the Last Chance Qualifier.  These have been adjusted to fit into the normal athlete’s abilities but still test you.  Today is all about smooth transitions from one movement to the next.  Make sure there is enough room between rowers to do the burpee over rower.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Burpee over rower -> burpee with rower step over

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side