CrossFit WOD, October 15, 2022

CrossFit - Sat, Oct 15

Warm-up

<p><b>[3:00-12:00]</b></p><p>200m jog</p><p>+</p><p>5:00 @ warm up pace</p><p>5 push ups to down dog</p><p>5 KB deadlift</p><p>5 rKBS</p><p>5 Goblet Squat</p><p>+</p><p>200m jog</p>

Specific Prep

<p><b>[12:00-20:00]</b></p><p>Prep for wod w/ 5-10 reps of each:</p><p>Wall Ball Shots</p><p>Kettlebell Swings</p><p>Push ups</p><p><b>&nbsp;</b></p>

Metcon

<p><b>[20:00-50:00]</b></p><p> </p><p>CC: Push/threshold</p><p>GOAL: keep each round of work in the 2:00 timeframe</p><p> </p>

Guns and Ships (5 Rounds for reps)

<p>5 rounds (28:00 Time Cap</p><p>15 Wall ball Shots</p><p>200m run</p><p> </p><p>rest 1:00</p><p> </p><p>20 russian KBS (53/35)</p><p>12 Push Ups</p><p> </p><p>rest 1:00</p><p> </p><p><i>Open/RX+: 20 WBS &amp; run / rKBS (70/53) &amp; Push Ups</i></p><p> </p><p><i><u>Partner version: </u></i>P1: does 1 round of WBS/run while P2 rest, then P2 does it while P1 rest.&nbsp; Follow this format for</p>

Guns and Ships (BUILD) (5 Rounds for reps)

<p>5 rounds (28:00 Time Cap</p><p>15 Wall ball Shots (14/10#)</p><p>200m run</p><p> </p><p>rest 1:00</p><p> </p><p>20 russian KBS (35/25)</p><p>12 Push Ups to box/bench</p><p> </p><p>rest 1:00</p>

Recovery/Endurance Builder

<p><b>[50-60:00]&nbsp;</b></p><p><i>(start these about 30-60s after workout is over)</i></p><p>+</p><p>3:00 run slow as needed just no walking (or bike/row)</p><p>+</p><p>Stretch/Flow</p><p>2:00 Seated Forward Fold</p><p>1:00/1:00 Couch Stretch</p><p>1:00/1:00 Supine Lower Back Truck Rotation</p><p>1:30 Elevated Prayer Stretch w/ PVC</p><p>1:00/1:00 Big Turn Back Stretch</p><p>Supine Lower Back Trunk Rotation</p><p>Elevated Prayer Stretch w/PVC</p><p>Big Turn Back Stretch</p><p>Seated Forward Fold</p><p>Couch Stretch</p><p> </p>