10. Mar
CrossFit WOD, March 10, 2022
3-10-22
Warm-up
Metcon
The worst thing about prison was the dementors."
15:00-31:00
15:00-31:00
16 Minute EMOM
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row OR 200m Run
*Don’t go over 70% intensity
Scoring: Checkbox
Scaling option to finish near the target score:
16 Minute EMOM
4 Rounds
Minute 1: 16 Step back Lunges
Minute 2: 30 Double Unders
Minute 3: 8 Deadlifts (135/95)
Minute 4: 160m Row
*Don’t go over 70% intensity
Back Squat (6 x 1 )
Back Squat 6×1
1 Back Squat:
Build to a heavy single in 6 sets
1 Back Squat:
Build to a heavy single in 6 sets
0:00-12:00
31:00-40:00 (Barbell Primer)
1.Hip Halo Activation
2. 2 Rounds
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges
3. Barbell Primer – (Perform after the metcon)
Muscle Clean + Strict Press: (3+3) x 3 sets