20 Oct CrossFit WOD, October 21, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Oct 21
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
Prep
<p>3 sets:<br />50 yd down and back<br />3 Front Squats (empty bar)<br />3 Push Press (empty bar)<br />3 Thrusters (empty bar)<br />3 Up-Downs + Box Step Up (each side)</p>
Metcon (Time)
<p>1000m Run<br />75 Thrusters (45/35)<br />25 Burpee Box Jump Overs (24/20)</p>
Metcon (Time)
<p>1000m Run<br />75 Thrusters (45/35)<br />25 Burpee Box Jump Overs (24/20)</p>