12 Aug CrossFit WOD, August 13, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
Partner Workout:
500/400 Calorie Bike Erg
*Partner Must Hold 2×53/35 KBs in farmers hold
*Switch on the bike as desired
500/400 Calorie Bike Erg
*Partner Must Hold 2×53/35 KBs in farmers hold
*Switch on the bike as desired
40 Min Cap
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
into
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *