CrossFit WOD, March 4, 2022

December 12, 2022
CrossFit WOD, March 4, 2022



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

Use this time to get your specific movements warmed up and your workout set up:

Gymnastics/skills ideas:
Pistols/Pistol progression
Any kipping movements
Wall walks
Handstand walking
Muscle ups

Clean/Snatch/Jerks (any variation or skills/practice)
Overhead Squats
Front rack/Back rack lunges

Dumbbell work:
Alt. snatches
Single arm clean and jerks
Single arm Thrusters
Front rack/overhead walking lunges




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

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

Skill/Cardio Example
1: Practice wall walks 1-3 reps
2: bike 45s for cals

Cool Down/Stretch

60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch

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