CrossFit WOD, November 12, 2022

by | Nov 10, 2022 | WOD

CrossFit – Sat, Nov 12

Warm-up

A. General

3 rounds @ increasing intensity

20 sec step-up overs

20 sec Walking lunges

20 sec V-ups

20 sec Butt kicks

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Specific Running Drills

2 x 50ft A skips

2 x 50ft B skips

2 x 50ft Sprint

Metcon
Metcon (4 Rounds for reps)

Every 10 minutes for 40 minutes

40 DB Box Step Over 1×50/35lbs, 24/20″

30 Sit-ups

400m Run

KG: 22.5/15, 14/9 KG

TC: 40 min

Score: Time

Scaling Options

Beginner

20 DB Box Step Over @ 1×25/15lbs,20/2x45lb plate

20 Sit-ups

400m Run

Intermediate

30 DB Box Step Over @ 1×35/25lbs,24/20″

30 Sit-ups

400m Run

Perform

N/A

Metcon (4 Rounds for reps)

Team Version

4 rounds, each for time, rest 2 minutes between rounds

w/ Partner, Switch every 10 reps and run together. 1 WB per group, trading ball off on the run

60 DB Box Step Over 1×50/30lbs, 24/20″

40 Sit-ups

400m Run

Extra Accessory
Metcon (Weight)

200m Farmer Carry @heavy

Every 30 sec, perform 5 Push-ups