Workout of the Day

CrossFit WOD, February 1, 2022


Warm Up/Total Session Time

1. Banded 7s – perform 7 reps of each movement

2. 3 Sets
1:00 Row (10 Damper)
:30 Handstand Hold

Metcon (Time)
bounty hunter

Bounty Hunter

6 Sets:
25’ Handstand Walk
Row 250m
25’ Handstand Walk
-rest 1:1 b/t sets-

Scaling option to finish near the target score:
6 Sets:
15’ Handstand Walk or 3-5 wall walks
Row 150m
15’ Handstand Walk or 3-5 wall walks
-rest 1:1 b/t sets-

Scoring: Time

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

How to Pace: SPRINT! We rarely do 25’ handstand walks, so take full advantage of it and attack all the way through. I want to see you flip off of your hands and land on the rower, go crazy and then go into a somersault handstand for the last 25’.

How it should Feel: This workout is meant to be a GASSER! Rounds should be quick with a push pace on each movement. You should not be happy after this one.

Back Squat (4 x 5 )
Back Squat 4×5
4 Back Squats x 5 sets @ 70% of 1RM
Scoring: Load