08 Mar CrossFit WOD, March 9, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
Workout Prep**
2 sets
5/4 Calorie Row
4 Dumbbell Bench Press (add weight)
10 Double Unders
2 sets
5/4 Calorie Row
4 Dumbbell Bench Press (add weight)
10 Double Unders
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Dumbbell Bench (50s/35s)
54-42-30-18
Double Unders
Calorie Row
Dumbbell Bench (50s/35s)
54-42-30-18
Double Unders
15 Min Cap
Metcon
Metcon (Calories)
8 Sets
30 Second AB Fast
1 minute AB Slow
No Rest Between Rounds
30 Second AB Fast
1 minute AB Slow
No Rest Between Rounds
30-sec row (easy pace)
10 Floor DB Press (lightweight)
10 Heel Toe Rocks
10 Plate Toe Touch (each side)
30-sec Jump Rope