21. May
CrossFit WOD, May 21, 2022
5-21-22
Warm-up
Metcon (Time)
Othniel
15:00-38:00
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
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)