CrossFit WOD, October 9, 2022

by | Oct 7, 2022 | WOD

Sunday, October 9th 2022

Warm-up
A. General
Amrap 7 minutes
Run 200m/Row 150
10 Wide stance unweighted good morning
10/10 Hip Hikes: https://youtu.be/IJhivBLXVkk

B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off

C. Specific
3 sets
– A skips + 50ft sprint
– Butt kicks + 50ft sprint
– 200m Hips only rowing or legs only bike or arms only ski

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
1,000m Machine or 800m Run
100ft Bear Hug Carry 150/100lbs
10 Sandbag Cleans 150/100lbs

KG: 70/50KG
TC: 20 min
Score: Rounds and Reps

Scaling Options
Beginner
600m Machine or 400m Run
100ft Goblet Carry @ 53/35lbs
5/5 DB Cleans @35/25lbs

Intermediate
800m Machine or 600m Run
100ft Bear Hug Carry 100/70lbs
10 SB Cleans @ 100/70lbs

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Landmine anti-rotation twists
3 x 8/side