15 Mar CrossFit WOD, March 16, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
Workout Prep**
2 sets
5/4 Calorie Assault Bike
4 Dumbbell Bench (add weight after first set)
2 sets
5/4 Calorie Assault Bike
4 Dumbbell Bench (add weight after first set)
Rest 30 sec btw sets
Metcon
Metcon (Time)
30-24-18-12-6
Assault Bike Calories
Dumbbell Bench Press (2×50/2×35)
Assault Bike Calories
Dumbbell Bench Press (2×50/2×35)
*Women’s Calories: 24-20-14-10-5
TIme Cap 20 Min
Auxillary Work
Super Set
DB RDLs (Weight)
Rest 60s.
Split Stance DB Romanian Deadlift 4×10
Spanish Squat (Weight)
4 x 10
30-sec assault bike (easy pace)
5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells)
5 seal pose/ down dog transitions