Workout of the Day

CrossFit WOD, May 12, 2022

5-12-22

Warm-up
1.Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 row (10 Damper)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up

3. Workout Prep
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 GHD Sit Ups
2 overhead squats (at workout weight)
3 Toes to bar

Metcon (Time)
HURT

Hurt
15:00-42:00

3 Sets
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar or K2E
10 Overhead Squat (115/80)
-Rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

Metcon (Time)
mini pump

Mini-Pump – Upper Body Anterior
45:00-60:00

2-3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Single DB Bench Press (each side) @ moderate weight – maintain quality
15 Ring Pushups @ light weight/moderate resistance – maintain control and quality
15 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 2 min b/t round-

Scoring: Time