CrossFit WOD, October 15, 2022

CrossFit – Sat, Oct 15

Warm-up
Warm-up

3 ROUNDS
Jumping Drills*
10 DBL DB Curl to Arnold Press 
20 Shoulder Taps
10 Up-Downs
10/10 DB Staggered Stance DL

*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop
ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop
ROUND 3 – :30 Single Unders 
 

Workout
Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (35/20)|(20/15)

-Rest 1:00-

AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees

*Start from the beginning of each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/5)
 

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 10 MINUTES*
30 Double Unders
10 Hand Release Push-Ups
2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 8 MINUTES*
20 Double Unders
8 Hand Release Push-Ups
2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES*
10 Double Unders
6 Hand Release Push-Ups
2 Alt. DB Burpees

*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
KG DB: (15/10)|(10/5)