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CrossFit WOD, October 27, 2023

CrossFit – Fri, Oct 27

Warm-Up
Warm-Up

GENERAL WARM-UP

1:30 Bike (Mod-Light Pace)

1:30 Row (Mod-Light Pace)

Immediately Into…

AMRAP x 4 MINUTES

2 Up-Down (Plate Step-Up Optional)

4 Hollow or Tuck Rocks

6 Air Squats*
 

*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.

Workout – Performance
2 ROUNDS FOR TIME (Time)

1000/800m Row

60 Sit-Ups

40/35 Cal Bike

20 Up-Downs to Plate

500/400m Row

30 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

(Score is Time)

Workout – Fitness
2 ROUNDS FOR TIME (Time)

750/600m Row

40 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

400/350m Row

20 Sit-Ups

10/8 Cal Bike

5 Up-Downs to Plate

(Score is Time)

Optional Finisher
2-3 SETS

12-15 Ring Rows

12-15 DB Pullovers

-Rest As Needed b/t Sets-

(No Measure)