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CrossFit WOD, October 20, 2022

CrossFit – Thu, Oct 20

Warm-up
Warm-Up

EMOM x 8 MINUTES (:45 ON / :15 OFF) 
MIN 1 – Bike @ EZ Pace 
MIN 2 – Lunge-Lunge-Air Squat
MIN 3 – Active  Bar Hang 
MIN 4 – Up-Down + Broad Jump 
MIN 5 – Bike @ Mod Pace 
MIN 6 – Narrow Stance Air Squats  
MIN 7 – Step-Ups or Box Jumps 
MIN 8 – Bike @ Mod-Hard Pace
 

Workout
Metcon (Calories)

4 SETS
ON A 6:00 RUNNING CLOCK…
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats
 

Optional Cool Down
Metcon

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)