CrossFit WOD, September 26, 2022
9.26.2022
Warm-up
Gymnastics
3 sets of 10-12 strict pull ups
add weight if you can do 10-12 unbroken
add weight if you can do 10-12 unbroken
Metcon (AMRAP – Reps)
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee to a Target
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Box Jumps (24"/20")
*Score = Total Burpee Reps
0:30 Active Spiderman
0:30 Knuckle Draggers
0:30 high knees
0:30 butt kickers
0:30 Push-Up to Down Dog
0:30 Row
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)