WOD
 | Fri, Oct 7 2022 |  |
| CrossFit 20221007 | Home WOD 20221007 |
CrossFit 20221007
(Time, Rx2, Rx3)
Warmup
Partner 'Barbara'
10 Rounds
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Air Squats
(switch partners each round - each partner does 5 rounds)
Rx2 - 10-20-30-40 Reps at Rx Movements, or Scale Pullups and Pushups at Rx Reps
Rx3 - 10 Jumping Pullups, 10 Scaled Pushups, 20 Situps, 20 Squats
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| Clarice | 33:15 Rx2 | Tarice | | Tricia | 33:15 Rx2 | Tarice | | Tracy L | 27:26 Rx3 | Lacy | | Lauren | 27:26 Rx3 | Lacy | | Coach B | 45:57 | Rx2 reps | | Zack | 45:57 | Rx2 reps |
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Home WOD 20221007
(Time)
Warmup
30 sec calf raises /leg
100m run
30 sec calf stretch /leg
100m run
30 sec samson stretch /side
100m run
30 sec single-unders
200m run
30 sec single-single-double jump rope
200m run
30 sec double-unders
– Rest 10-20 secs between movements
WOD: 5 Rounds
- 75 fast-tap steps
- 400m run
Stretch:
- 1 min foam roll Calf /leg
- 1 min lacrosse ball roll /foot
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