CrossFit WOD, May 17, 2021

CrossFit WOD, May 17, 2021

Monday

Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts

Workout Prep
Workout Prep**
1 set
50m Run (workout pace)
5 Pull-Ups
5 Push-Ups
10 Air Squats

Metcon
Metcon (Time)
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

Time Cap
30 MIn

Auxillary Work
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)