20. May
CrossFit WOD, May 20, 2022
5-20-22
Warm-up
Metcon (Time)
ehud
Ehud
15:00-51:00
15:00-51:00
PARTNER THROWDOWN FRIDAY!!
3 sets
300m run (together)
50/38 Calorie Bike
300m run (together)
100’ Handstand walk (split as desired) or 10 wall walks
-Rest 3 minutes between sets-
*Individual Version
3 sets
300m run
30/24 Calorie Bike Erg (OR Ski OR Row)
300m run
50’ Handstand walk or 5 wall walks
-Rest 3 minutes between sets-
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 10 minutes
Metcon (Time)
Core
Core
53:00-60:00
*If you have extra time go for 2-3 sets.
53:00-60:00
*If you have extra time go for 2-3 sets.
For Quality:
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*Rest 2:00 b/t sets
Scoring: Time
1.Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate (
2 Sets:
1:00 Jog
1:00 row
:30 Handstand Hold
3. Workout Prep
1 Set (at workout pace):
100m run
6/5 Calorie Row
20 sec HSHold