CrossFit WOD, September 12, 2021

by | Sep 10, 2021 | WOD

Sunday, September 12th, 2021

Warm-up
Warm-up
A. General
400m Run
-Gradually building pace from easy to hard

B. Mobility
Piked runners calf pedals
60s

C. Specific
2 Sets
50′ A skips
50′ Butt kicks
5 scap pulls + 5 beat swings
5 Russian KB swings + 5 full swings

Metcon
Metcon (Time)
"Pyramid Double Helen"

For Time
1,200 meter Run
63 Kettlebell Swings @24/26 Kg
36 Pull-Ups
800 meters Run
42 Kettlebell Swings @24/26 Kg
24 Pull-Ups
400 meters Run
21 Kettlebell swings @24/26 Kg
12 Pull-ups

Score: Time
TC: 30mins

Scaling options

Beginner
For Time
800 meter Run
63 Russian Kettlebell Swings @light
36 Jumping Pull-Ups
400 meters Run
42 Russian Kettlebell Swings @light
24 Jumping Pull-Ups
200 meters Run
21 Russian Kettlebell Swings @light
12 Jumping Pull-ups

Intermediate
As written

Extra Accessory
Metcon (10 Rounds for reps)
EMOM 10

Max L-sit hold