17 Oct CrossFit WOD, October 18, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Oct 18
Warm Up
<p>6 min AMRAP<br />30 sec Row<br />10 sec handstand hold<br />10 kip swings<br />10 Plate Press Overhead<br />10 Plate Bent Over Row<br /> <br /> <br />2. Workout Prep<br />3 sets:<br />5/4 Calorie Row<br />3 Pull-ups<br />2 Handstand Push Ups (build up to strict handstand push up)</p>
Metcon (Time)
<p>5 sets:<br />21/16 Calorie Row<br />15 Pull-ups<br />9 Strict Handstand Push Ups<br />-rest 1:1 between sets-</p>
Auxillary Work
<p>5 sets of 10 GHD’s (Or 10 V-Ups)<br />-rest 1:00 between sets-</p>