WOD
 | Fri, Apr 15 2022 |  |
 | Happy Birthday: Josh |
| CrossFit 20220415 | Home WOD 20220415 |
CrossFit 20220415
(Time, Rx2)
Warmup
Accumulate 3 mins in GHD Superman Hold.
- Every time you break perform 20 Hollow Rocks & 200m Farmers Carry (53/35)
- Note: max of 3 Farmers Carries but continue doing the Hollow Rocks if 4 or more breaks.
WOD: 3 Rounds
- 150 ft Lunge in AFSAP*
- 1 Burpee per lunge step taken
(*AFSAP = as few steps as possible)
Rx2: 100 ft
note number of burpees performed in comments
| 0% |  | |  | 0% |
| Levi | 10:52 Rx | 100 | | Josiah | 14:21 Rx | 99 burps | | Mick | 16:03 Rx | 110 | | Clarice | 16:43 Rx | 109 | | Daniel O | 18:57 Rx | 105 under protest | | Tracy L | 12:16 Rx2 | 72 | | Sara | 15:50 Rx2 | 77 | | Joanie | 17:06 Rx2 | 77 | | Brittney | 19:10 Rx2 | 62 | | Jason T | 19:18 Rx2 | 58 | | Gaurav | 17:00 | 100ft w/ up-downs |
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Home WOD 20220415
(Reps)
Warmup (rest 10 secs between each movement):
- 30 sec air squats
- 30 sec dive-bomber push-ups
- 30 sec box step-ups
- 30 sec single-arm weighted presses /side
- 30 jump rope (or line hops)
WOD: 3 Rounds for max Reps
- 1 min Squats
- 1 min Arch Rocks
- 1 min Box Jumps
- 1 min Pushups
- 1 min Mountain Climbers
- 1 min Rest
Stretch:
- 40 sec seated Straddle stretch (left leg)
- 40 sec seated Straddle stretch (right leg)
- 40 sec seated Straddle stretch (center)
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