CrossFit WOD, September 30, 2022
CrossFit – Fri, Sep 30
Warm UP
1 minute row
0:30 Active samson stretch
0:30 Squat to Stands
0:30 Inchworm to Push-Up
0:30 Squat Hold
0:30 PVC Pass Throughs
0:30 PVC Around the Worlds
0:30 Active samson stretch
0:30 Squat to Stands
0:30 Inchworm to Push-Up
0:30 Squat Hold
0:30 PVC Pass Throughs
0:30 PVC Around the Worlds
Rope Climbs (Max reps)
5 rope climbs (legless if you are there!)
OR
practice footing and gripping
Metcon (Time)
<p>For Time [30 Minute Cap]:<br />300 Double Unders<br />2 Mile Run<br />100 Toes to Bar<br /><br />Partition However You’d Like<br /><br />*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.</p>
