03 Oct CrossFit WOD, October 4, 2020
Posted at 20:00h
in Work out of the day
Bootcamp 10/4
Warm-up
Warm-up
GENERAL WARM UP
-400m run
-PVC work @ 8-10 reps w/ full ROM
-400m run
-PVC work @ 8-10 reps w/ full ROM
WOD-SPECIFIC WARM UP
3 rounds
-15 air squats
-5 lunges each leg
-20 V-ups
-10 mountain climbers (1,1,2,2)
-Pull up progression by round (10x kipping swings, pull ups, burpee pull ups)
Metcon
Metcon (Time)
Every 10 minutes for 40 minutes (4 rounds for time) complete:
500m run
32 walking lunges (1, 1, 2, 2)
20 med ball sit-ups (20/14)
10 pull ups
5 tall box jumps (30"/24")
2 rope climbs
Score: Record your slowest round
Equipment: Med ball (20/14), Box
Goal: To be as consistent with your round times as possible. Since the score is your slowest round, this METCON is designed to help you learn how to control pacing in a workout. Athletes should aim to complete each round in 8-9 minutes. Scale accordingly.