20 Sep CrossFit WOD, September 21, 2021
Posted at 20:00h
in Work out of the day
Tuesday
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
Skill
Metcon
Metcon (Time)
For Time:
800m Run
50/40 Calorie Assault Bike
800m Run
800m Run
50/40 Calorie Assault Bike
800m Run
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.