CrossFit WOD, September 12, 2022
9.12.2022
Warm-up
Ring Dips (Max reps)
4 rounds
strict, max effort ring dips
*aim to scale to get 5-8 each round
strict, max effort ring dips
*aim to scale to get 5-8 each round
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 4:
25/ 15 Calorie Assault Bike
15 Burpee Box Jumps (24"/20")
max KB swings
25/ 15 Calorie Assault Bike
15 Burpee Box Jumps (24"/20")
max KB swings
Rest 2 Minutes
0:30 Active Spiderman
0:30 Push-Up to Down Dog
0:30 knuckle draggers
0:30 alt quad stretch
0:30 side to side lunge
heel walk, toe walk