Workout of the Day

CrossFit WOD, April 22, 2022

4-22-22

Warm-up
1. Hip Halo Activation
2.
3 Sets:
1:00 Bike
10 Jumping Air Squat

-Then-
Build to Back Squat weight.

Metcon (Time)
Almond Joy

Almond Joy
15:00-35:00

4 Sets (1 set every 5 Minutes)
15/12Calorie Bike CAL
10 Back Squats (225/155) (185/115)

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each st: 3 minutes

Metcon (Time)
500m row week 3

500m Row Week 3 Workout 2
40:00-60:00

Warm-Up:
5 Sets:
5 Strokes (Pulls) Acceleration to 100% (Max Pressure)
3 Strokes (Pulls) at 100% (Max Stroke Rate)
3 Controlled Strokes (Pulls) at 98% (Settle Intensity)
*Full recovery between sets.

Main Workout
4 Sets
5 Strokes (Pulls) Acceleration
5 Strokes (Pulls) at 98% (Controlled Technique)
10 Strokes Easy Pace
-Rest 30 Sec-
100m Sprint
100m Easy Pace
*Rest 1 Min between sets.

Score: Finishing time from the fastest 100m sprint.

Scoring: Time