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CrossFit WOD, October 20, 2023

CrossFit – Fri, Oct 20

Warm-Up
Warm-Up

PARTNER WARM-UP

AMRAP x 6 MINUTES

P1: Bike for Cals

P2: Complete the Following…

  • 10 SB Ground to OH
  • 8 Forward Lunges
  • 6 Push-Ups

*P1 alternates with P2 after P2 completes their movements.

Strength – All
Bench Press (6-4-2 | 4-3-2*)

*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All
Metcon (AMRAP – Reps)

AMRAP x 6 MINUTES

20/15 Cal Bike

20 Slam Balls (Athlete Choice)

20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

15/12 Cal Bike

15 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

Max Cal Bike

(Score is Total Reps)*

*Each Cal in final AMRAP = 1 Rep.

Optional Cool Down
FOR QUALITY

5:00 Foam Roll Quads

1:00 Slow PVC Pass Thrus

1:00/1:00 Groiner

(No Measure)