WOD
 | Wed, Apr 6 2022 |  |
 | Welcome: Coach A |
| CrossFit 20220406 | Home WOD 20220406 |
CrossFit 20220406
(Time, Rx2, Rx3)
Warmup
Partner WOD: 18 Rounds
(alternate partners each round while rotating through the different apparatus)
- 400m Run
- 500m Row
- 1200m Bike
each partner will do each apparatus three times. example: partner 1 runs, then partner 2 runs, then partner 1 rows, then partner 2 rows, then partner 1 bikes, then partner 2 bikes (at this point they've completed 6 rounds).
Rx2 - 300m Run, 375m Row, 900m Bike
Rx3 - 200m Run, 250m Row, 600m Bike
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| Ankur | 32:50 Rx | Tristur | | Josh | 35:44 Rx | Sarosh | | Josiah | 37:00 Rx | Joesiah | | Joseph S | 37:00 Rx | Joesiah | | Coach E | 37:05 Rx | Shermilick | | Mick | 37:05 Rx | Shermilick | | Brittney | 43:22 Rx | Littney | | Lisa | 43:22 Rx | Littney | | Heather | 31:44 Rx2 | Heanna | | Coach A | 31:44 Rx2 | Heanna | | Sara | 35:44 Rx2 | Sarosh | | Sheridan | 37:05 Rx2 | Shermilick | | Primadelia | 38:18 Rx2 | Primaclara | | Clara | 38:18 Rx2 | Primaclara | | Triston | 32:50 Rx3 | Tristur | | Clarice | 33:58 Rx3 | Gaurice | | Gaurav | 33:58 Rx3 | Gaurice |
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Home WOD 20220406
(Time)
Warmup
20 steps each on the toes and heels
20 toy soldiers
5 inchworm + push-ups
20 Samson stretch walking-lunge steps
20 torso twists/direction
5 inchworm + push-ups
WOD: 10 Rounds
- Run 400m
- Rest 2 Min
May scale to 300m or 200m if needed
Stretch: 2 Rounds
- 30 sec Lacrosse ball foot roll /foot
- 30 sec sit and reach stretch
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