10. Oct
CrossFit WOD, October 10, 2022
CrossFit – Mon, Oct 10
Warm-up
<p>Hip Halo – then - </p><p>2-3 Sets<br />1:00 shuttle run<br />2 Box Jump w/Step Down (Build each set)<br />4 Burpee<br />6 Air Squat<br />8 Step Back Lunge</p>
Front Squat (E2MOM x 5 sets
3 reps at 75%)
3 reps at 75%)
<p>Try and build to 75% and complete all 5 sets of 3 at that weight.</p>
12:00 EMOM for 3 sets: (3 Rounds for reps)
<p>Minute 1: 12 Burpees to 6’ target<br />Minute 2: 10 Air Squats + 50’ Walking Lunge<br />MInute 3: 200m Run<br />Minute 4: 12 Box Jumps (30/24)</p><p>Option 2:</p><p>1: 12 burpees</p><p>2: 8 air squats + 25 ‘ walking lunge</p><p>3: 45 sec run</p><p>4: 12 box step ups</p><p>(make certain to get no less than 15 sec rest)</p><p>Score= # reps per round: 12+33+200+12= 257/rnd Rx</p>
Accessory Work
<p>2 Sets (Not For Time)<br />20 GHD Russian Twists w/ Bumper Plate.<br />60 Seconds Face Up Chinese Plank<br />10 Forearm Side Plank Leg Lifts (Ea. Side)</p><p> </p><p>(on your own after class)</p>