Workout of the Day

CrossFit WOD, May 6, 2022

5-6-22

Warm-up
1. Hip Halo Activation
2.
2 Sets
1:00 Cardio (easy/moderate) (your choice)
30 single unders, 20 plate hops
10 goblet squats (moderate), 5 jumping air squats
10-20 second bar hang

Metcon (Time)
Hellbent
15:00-35:00

Partner Throwdown Friday
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time

*Individual Version: Cut reps in half.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 12-14 minutes

Time Cap: 18 minutes

Metcon (Time)
Mayhem Mini-Pump – Upper Body Posterior
37:00-60:00

3-4 Rounds
10 Banded Lat Pulldowns @ moderate weight – maintain quality
10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality
10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
-Rest 2-3 minutes (or less) between rounds-

Scoring: Time