CrossFit WOD, October 15, 2021

CrossFit WOD, October 15, 2021

Friday

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

Metcon
Metcon (10 Rounds for reps)
10 rounds (Every 4:00)
200m Run (Sprint)

Athletes should aim to maintain around a 90% effort

Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll calves and hamstrings