CrossFit WOD, September 22, 2020

by | Sep 20, 2020 | WOD

200922

Warm-up
Warm-up

Metcon Rx
Metcon (Time)
20 Pull-ups
10 Back Squats, 65% 1RM
30 Shoulder Taps
20 Chest-to-bar Pull-ups
10 Back Squats, 65% 1RM
30 Shoulder Taps
10 Low Ring Muscle-ups
10 Back Squats, 65% 1RM
30 Shoulder Taps

For time (or not).

Pull-ups or Ring Rows
Shoulder Taps or Push-ups
Chest-to-bar Pull-ups, Pull-ups, or Ring Rows
Low Ring Muscle-ups- use as much leg as needed

Metcon Scaled
Metcon
20 Ring Rows
10 Back Squats, 50% 1RM
30 Shoulder Taps
20 Ring Rows
10 Back Squats, 50% 1RM
30 Shoulder Taps
10 Low Ring Muscle-ups
10 Back Squats, 50% 1RM
30 Shoulder Taps

No Equipment Workout
Metcon
5 rounds for time of:
40 Air Squats
Handstand Walk, 10 m

Handstand Walks or 20-30 Shoulder Taps

Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.

Glute Stretch
Hold 1-2 mins per side.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.