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CrossFit WOD, March 24, 2022

23 Mar CrossFit WOD, March 24, 2022

Posted at 20:00h in Work out of the day by

Thursday

Warm-up
0 min AMRAP
30 sec Row
3 world’s greatest stretch (each side)
3 Down Dog/Seal Pose Transitions
5 Iron Cross (each side)
5 Scorpions (each side)

Workout Prep
Workout Prep**
30 Sec Row (Slow/Moderate Pace)
30 Sec Row (Easy Pace)
20 Sec Row (Moderate/Fast Pace)
20 Sec Row (Easy Pace)
10 Sec Row (Sprint)
10 Sec Row (Easy Pace)

Metcon
5k Row (Time)
Max Effort 5k Row

Auxillary Work
5 sets
30 second Single Arm Dumbbell Overhead Walk (each arm)
1-minute Plank (elbows)

Independence:
5 sets
20-30 Single Arm Dumbbell Overhead Walk (each arm)
30-45 Second Plank (elbows)

Liberty:
5 sets
30 second Waiter Hold Walk
30-45 Second Plank from the knees (elbows)