31. Oct
CrossFit WOD, October 31, 2022
CrossFit – Mon, Oct 31
Warm-up
<p>:90 bike then 3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5 <a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a><br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p> - then before the workout - </p><p>2 Sets<br />1:00 bike<br />10 Air Squat<br />5 Inchworm w/Push Up<br />10 Hanging Scap Retraction<br />5 Strict Pull Up</p>
Back Squat (5 sets of 3 @ 76%)
Fred Flintstone (Time)
<p>4 rounds<br />400m run <br />40 Air Squats<br />-Straight into-<br />3 Rounds<br />300m Run<br />30 Push Ups<br />-Straight into-<br />2 Rounds<br />200m Run<br />20 Strict Pull Ups</p>
<p>Sub shuttle runs if raining or too cold</p><p>400m = 25/ 300m = 15/ 200m = 10</p><p>Time Cap = 30:00</p>
Accessory Work
<p>2 Sets (Not for time)<br />20 GHD Sit Ups w/Med Ball<br />20 Parallette Kick Through and Back<br />20 KB Side Bends (10 each side)</p><p>(on your own)</p>