CrossFit WOD, October 23, 2022

by | Oct 21, 2022 | WOD

CrossFit – Sun, Oct 23

Warm-up

A. General

Row 1 minute

30 seconds jumping jack

Row 1 minute

30 seconds mountain climbers

Row 1 minute

30 High knees

B. Active Mobility

25’ Hamstring sweeps

https://youtu.be/cgfpPeF05tI

25’ Dynamic monkey clap

https://youtu.be/7z0xaoABxS4

25’ Inch worms

25’ Dynamic quad pull + reach

https://youtube.com/shorts/63g504TElCs?feature=share

C. Specific (Pre row)

3 sets, 100m’s on each:

Full stroke @ RPE 3

Legs only

Legs + Hips

Hips + Arms

Full stroke @ RPE 9

Weightlifting
Metcon (Weight)

Bear Crawl Sled drag

3 x 50’

TC: 10 min

Score: Weight

Scaling Options

Beginner & Intermediate

As Written

Perform

N/A

Metcon
Metcon (Time)

Row

5 sets

400m @RPE 3

200m @RPE 9

TC: 18 mins

Score: Time

Scaling Options

Beginner

300m @RPE 3

150m @RPE 9

Intermediate

As Written

Perform

N/A

Extra Accessory
Metcon (Weight)

Farmer’s Carry

5 x 50′ @ heavy

Rest 1-2 minutes between efforts