WOD
 | Tue, Nov 22 2022 |  |
 | Welcome: Matt |
| CrossFit 20221122 | CFA Kids - Week 134 | Home WOD 20221122 |
CrossFit 20221122
(Time, Rx2, Rx3)
Warmup
Push Jerk Progression
EMOTM x 8 Mins
- 3 Push Jerks
WOD: 2 Rounds
- 100 Double Unders
- 25 STOH (95/65)
- 25 Burpees
Rx2: 90 sec Double Unders, 75/55 STOH
Rx3: 100 Singles, 65/45 STOH, 15 Burpees
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| Josh | 12:55 Rx2 | 95# | | Tracy L | 11:23 Rx3 | Rx weight & burpees | | Primadelia | 12:23 Rx3 | | | Dylan | 14:30 Rx3 | | | Matt | 13;30 | 55# | | Elizabeth J | 13:40 | 35# |
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CFA Kids - Week 134
(Time)
Warm Up:
200m/100m row
10 cossack squats
150m/75m row
20s thread the needle
100m/50m row
Skill/Strength:
Review rope climbs then practice
Review WOD Skills
WOD: 4 rounds for time
10 wall balls
100m run
Game:
Obstacle Course
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| Patrick | 3:38 Rx | | | Tina | 5:12 Rx | | | Paisley | 5:35 Rx | |
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Home WOD 20221122
(Time)
Warmup: 3 rounds
30 sec jump rope
20 shoulder taps
10 up-downs
(Rest 30 sec between sets)
then 2 sets:
5 burpees
10 sec handstand hold
3-5 handstand push-ups
(Rest as needed)
WOD: 2 Rounds
- 100 hops to 4 inch target
- 25 Handstand Pushups
- 25 Burpees
Stretch:
- 1 min Doorway Shoulder stretch /side
- 1 min Pigeon Pose /side
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