CrossFit WOD, March 23, 2022
3.23.2022
Warm-up
New Section
Core Work
4 rounds for quality
30 seconds high plank with feet elevated
30 seconds ring pike ups or knee ins
30 seconds rest
Metcon (Time)
5 rounds for time
15 back squats @50%
250 meter row
200 meter row
30 second spider man stretch each side https://youtu.be/oOZIjw75TKs
8 up dog to down dog
8 shoulder activations