21 Apr CrossFit WOD, April 22, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (Time)
10 rounds:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
Time Cap 28 Minutes
30-sec easy row
5 Stepback lunges (each side)
3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)
**2. Workout Prep**
2 sets
5 Cal Row (workout pace)
10 Walking Lunge Sets
5 Sand Bag or Power Cleans
– rest 30 seconds between sets –