14 Oct CrossFit WOD, October 15, 2021
Posted at 20:00h
in Work out of the day
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
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)
200m Run (Sprint)
Athletes should aim to maintain around a 90% effort
Auxillary Work
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll calves and hamstrings