09 May CrossFit WOD, May 10, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
Metcon
Metcon (2 Rounds for reps)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-rest 4 minutes-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
* Target time each set: 14-16 minutes
* Time cap each set: 18 minutes
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 Way Banded Shoulder Stretch