Workout of the Day

CrossFit WOD, May 21, 2022

5-21-22

Warm-up
1. Hip Halo
2.
1-2 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light)
25ft Sled Push (Empty)

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at first workout weight)
25 yard sled push (empty)
5 Wall Balls (at second workout weight)

Metcon (Time)
Othniel
15:00-38:00

3 rounds
25 Wall Balls (20/14)
50 yard sled push (empty)
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
40 yard sled push (45/25)

*If you don’t have a Sled do 25yd Walking Lunges for Empty Sled Push and 20yd DB Front Rack Lunges (35/20) for Weighted Sled Push.

Scoring: Time

Mayhem Mini-Pump – Lower Body Push/Pull
42:00-60:00

4 Rounds
12 DB Good Mornings @ moderate weight – maintain quality
15 Band Pull Through @ heavy weight band
15 Standing Barbell Calf Raise @ moderate weight

-Rest 2 min b/t round-

Scoring: Time