CrossFit WOD, May 9, 2022
5.9.2022
Warm-up
CORE DAY
STRENGTH
1/2 tabata (4 minutes work each movement, 4 rounds)
Single arm DB rows (alternate sides)
sit ups
push ups
air squats
Single arm DB rows (alternate sides)
sit ups
push ups
air squats
Metcon (Time)
3 Rounds
**30 minute time cap
**30 minute time cap
1000/800 meter bike
20 toes to bar
30 hang dumbbell snatches (switch hands every 5 reps)
40 air squats
50 FT single DB overhead walking lunges (each arm)
RX: 35#25#
RX+: 50#/35#
subs:
500 meter row
400 meter run
8/6 cals
10 samson lunges with PVC passthrough
5 kip swings
5 scap retractions
10 active spiderman stretch