16 Jun CrossFit WOD, June 17, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (Time)
6 sets:
20/16 Calorie Row
15 Wall Ball (30/20)
10 Box Jumps (30/24)
-rest 1:1 between sets-
20/16 Calorie Row
15 Wall Ball (30/20)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Time Cap on each set is 3 Minutes
Score is total time
Auxillary Work
Standing Tricep Extension w/ band
4 sets: 15 reps
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
30 sec row (easy pace)
10 heel toe rocks
10 plate toe taps (each side)
5 Wall Balls (focus on breathing and arm cycling)
3 Box Jumps (increase in height across warmup)
2. Workout Prep
5/4 Calorie Row
5 Wall Balls (build in weight)
2 Box Jumps (build in height)