30 Sep CrossFit WOD, October 1, 2021
Posted at 20:00h
in Work out of the day
Friday
We are on our off last week of strength. The new cycle begins on October 4th.
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
Skill
Pull-ups (Max reps)
9 sets: 5 reps
*Add weight if you are able to keep strict form
Workout Prep
2 sets
10 Wall Balls
5 GHD’s
100m Run
– rest 1:00 between sets –
10 Wall Balls
5 GHD’s
100m Run
– rest 1:00 between sets –
Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14)
50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)
50 Wall Balls (20/14)
1500m Row
50 Wall Balls (20/14)
50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)
50 Wall Balls (20/14)
1500m Row
Time Cap 25 Minutes