Workout of the Day

CrossFit WOD, October 24, 2022

CrossFit – Mon, Oct 24

<p>1:00 bike increasing in intensity</p><p>3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5&nbsp;<a target="_blank" href="">Russian baby makers</a><br />5 Tempo BB zombie squat (3:1:2:1)<br />3 BB Front Squats</p>
Front Squat (5 x 3 @ 77%)
<p>Build to 77% and do all sets there if possible</p>
Morticia Addams (3 Rounds for reps)
<p>3 Sets (1 set every 10:00)<br />400m Run<br />40/32 Calorie Echo Bike (50/40 assault bike)<br />400m Run</p><p>Option 2<br />300m Run<br />25/20 Calorie Echo Bike (35/30 assault bike)<br />300m Run</p>

<p>*GO FAST!</p><p>Target Time: 6:30</p><p>Time cap: 8:00</p>

Accessory Work
<p>2 Sets (Not For Time)<br />20 GHD sit ups<br />60 Sec&nbsp;Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up)<br />20 Seated Landmine Russian Twists</p>