CrossFit WOD, October 22, 2023

CrossFit – Sun, Oct 22

Warm-Up
Warm-Up

LINE DRILLS*

10/10 Alt. Side to Side Leg Swings

10/10 Alt. Back to Front Leg Swings

Hamstrings Scoops

High Knees

Butt Kickers

Karaoke

200m Run

Into…

2-3 ROUNDS

10 Alt. Step-Ups

10 Kip Swings

40 Single Unders

*25ft out and then jog back.

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*

MIN 5 – Rest

*Pick up where you left off.

(Score is Rounds + Reps)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)

MIN 1&2 – 300m Run

MIN 3&4 – AMRAP of…8 Alt. Box Step-Ups (20) + 8 Knees to Chest + 40 Single Unders*

MIN 5 – Rest

*Pick up where you left off.

(Score is Rounds + Reps)

Optional Cool Down
1-2 SETS FOR QUALITY

1:00/1:00 KB Calf Smash

1:00/1:00 Pigeon Stretch on Box

200m Cool Down Walk

(No Measure)