12 Oct CrossFit WOD, October 13, 2021
Posted at 20:00h
in Work out of the day
Wednesday
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 (4 Rounds for reps)
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –
30 Wall Balls (20/14)
20/15 Calorie Assault Bike
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –
Auxillary Work
10 Minutes of Handstand Walking skill work
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
4 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
– Focus on transitions –