CrossFit WOD, October 1, 2021
10.01.2021
Warm-up
Quaking Shoulder Press w/ Isometric Hold (6×8)
Suspend KB from barbell with red bands. Perform 8 reps per set with 5 sec hold on 8th rep.
Metcon (Time)
3 Rounds
12 Alt DB Snatch
50’ OH DB Lunge (l)
16 DB Plank Pass Through
50’ OH DB Lunge (r)
50/35
Mobility Burpee (d)
10 Hollow Rocks
Duck Walk (b)
10 Shoulder Activations
200m Run