CrossFit WOD, March 11, 2022

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testing_admin
December 12, 2022
CrossFit WOD, March 11, 2022

3.11.2022



Warm-up

[3:00-13:00]
2:00 bike
1:00 jump rope
10 squat to stand
10 glute bridge
10 plank shoulder taps
1:00 jump rope
2:00 bike

Specific Prep

13:00-25:00]
Use this time to get your specific movements warmed up and your workout set up:

Metcon

[30-50:00]

Metcon (10 Rounds for reps)

Skills/Practice/GOAT work
EMOM 20:00
1: Movement choice #1
2: Movement choice #2
Barbell/Cardio Example:
1: 12-15 cal row/bike/ski
2: 3-4 segmented Clean/Snatch Deadlift

100% Cardio Example:
1: 12-15 cal bike
2: 300-400m ski

Skill/Cardio Example
1: Practice Muscle ups / CTB Pull Ups / Pull Ups
2: Row 45s for cals

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