18 Oct CrossFit WOD, October 19, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Oct 19
Warm Up
<p>6 min AMRAP<br />30 sec assault bike (easy)<br />20 sec assault bike (mod)<br />10 sec assault bike (hard)<br />5 Wall Balls (focus on arm cycling)<br />5 world’s greatest stretch (each side)<br /> <br /> <br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Wall Balls (regular height)<br />5/4 Calorie Bike<br />5 Wall Balls (higher target)</p>
Metcon (Time)
<p>3 Sets:<br />20/15 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)<br />25 Wall Balls (20/14) (10’/9’)<br />15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)<br />15 Wall Balls (20/14) (11’/10’) (Or 20 Wall Balls (10’/9’))<br />10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)<br />Rest 5 Minutes between sets <br /> </p>