CrossFit WOD, September 23, 2022
9.23.2022
ANNOUNCEMENT
<p>Please sign up through Wodify ahead of time if you plan to attend the afternoon classes today, Friday, 9/23.</p>
Warm-up
0:30 Row
0:30 Active Spiderman
0:30 Push-Up to Down-Dog
0:30 Row
0:30 Straight Legged Sit-Ups
0:30 Pausing Glute Bridges
0:30 Active Spiderman
0:30 Push-Up to Down-Dog
0:30 Row
0:30 Straight Legged Sit-Ups
0:30 Pausing Glute Bridges
Back Squat (Weight)
Build to a heavy set of 5
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21 Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50’s/35’s)
21 Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50’s/35’s)
*Score = Rounds + Reps
