Workout of the Day

CrossFit WOD, May 23, 2022

5-23-22

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

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats

3. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear it

Metcon (Time)
murph prep final week

15:00-45:00

3 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it

Scoring: Time

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes

Metcon (Time)
CORE work

Core
48:00-60:00

2-3 Rounds
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)

*Rest 1:00 b/t sets

Scoring: Time