19 Oct CrossFit WOD, October 20, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
20/15 Calorie Assault Bike (24/20 Cal Row)
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
20/15 Calorie Assault Bike (24/20 Cal Row)
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
Goal time per round should be around 3-4 minutes to get within the target rounds
Auxillary Work
Hand Stand Walking or Holds Skill Work
30 sec easy bike
5 Jumping Squats
10 Floor Plate Press
10 Walking Lunge steps + Trunk Twist
**2. Workout Prep**
2 rounds
15 sec. Bike (workout pace)
10ft Dumbbell Walking Lunge
5 Push Ups