27 Mar CrossFit WOD, March 28, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Mar 28
Warm-up
Metcon (Time)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
Auxillary Work
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
– rest 1 minute between sets –
Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
– rest 1 minute between sets –
Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
– rest 1 minute between sets –
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
2. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
10 Double Unders