24. Mar
CrossFit WOD, March 24, 2022
3-24-22
Warm-up
Metcon (Time)
Strapped In
15:00-45:00
15:00-45:00
Row
800m-600m-400m-200m
Run 800m-600m-400m-200m
or
100-80-60-40 Double unders
Scoring: Time
Back Squat (5-4-3-2-1)
Back Squat: 5-4-3-2-1
5 Back Squat
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat
5 Back Squat
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat
* Build to a heavy single for the day
Scoring: Load
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets
200m Row
400m Bike
*Build in pace each round.