CrossFit WOD, March 31, 2022

3.31.2022

Warm-up
row 200 meters
5 mobility burpees
10 samson lunges with PVC passthrough
10 up dog to down dog

CORE DAY
1/2 tabata for the following:

4 rounds (20sec on/10 sec rest) for each movement
-complete one movement before moving to the next 4 rounds

hollow body rocks
Alternating side planks
hollow body knee tucks
alternating side planks

Metcon (Time)
For time

.75 mile/.5 mile Assault bike
21 med ball cleans
.75 mile/.5 mile Assault bike
18 med ball cleans
.75 mile/.5 mile Assault bike
15 med ball cleans
.75 mile/.5 mile Assault bike
12 med ball cleans
.75 mile/.5 mile Assault bike
9 med ball cleans
.75 mile/.5 mile Assault bike
6 med ball cleans
.75 mile/.5 mile Assault bike
3 med ball cleans

**28 minute time cap

RX = 20/14
RX+ = 30/20

Sub:
Row 500/400 meters
Run 400 meters