02 May CrossFit WOD, May 3, 2021
Posted at 20:00h
in Work out of the day
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
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
Metcon
Metcon (Time)
For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
Time Cap 30 Minutes
** If it’s raining you can row**
*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
Auxillary Work
1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats