17 Sep CrossFit WOD, September 18, 2021
Posted at 20:00h
in Work out of the day
Saturday
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
Metcon
Metcon (Time)
Teams of 2
15 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike
100 Double Unders (Each/Same time)
15 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike
100 Double Unders (Each/Same time)
12 Synchro Bar Muscle Ups or 16 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike
100 Double Unders (Each/Same time)
9 Synchro Bar Muscle Ups or 12 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike
100 Double Unders (Each/Same time)