30 Oct CrossFit WOD, October 31, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Oct 31
Warm Up
<p>3:00 Machine (get the wheels turning)<br />-into-<br />3 sets:<br />50m Run (build in pace)<br />5 Jumping Air Squats<br />5 Plate Floor Press<br />5 Ring Rows<br /> <br />2. Workout Prep<br />1 set:<br />50m Run (workout pace)<br />10 Air Squats<br />6 Push Ups<br />2 Strict Pull ups</p>
Metcon (Time)
<p>4 rounds<br />400m run<br />40 Air Squats<br />30 Push Ups<br />15 Strict Pull Ups</p>
<p>Target time: 18-20 minutes<br />* Time cap: 24 minutes</p>
Metcon
Auxillary Work
<p>4 x 10 Barbell Back Rack step ups ( 5 per leg)</p>