CrossFit WOD, September 15, 2022

December 12, 2022
CrossFit WOD, September 15, 2022



200m jog
2:00 row
2:00 bike
5:00 at warm up pace
10 knuckle drags
10 air squats
10 jumping jacks
10 burpees



Metcon (Time)

For Time @ Easily SUSTAINABLE pace (30:00 Time Cap)
800m run
1200/1000m row
75/65 cal bike
400m run
600m/500m row
50/40 cal bike
Pacing practice today! Try to hold same pace on back half of workout as the front half

Recovery/Endurance Builder

EMOM 5:00
15s max rep barbell hang power clean + 45s easy reps w/ PVC Pipe
3-5:00 easy jog
2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

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