CrossFit WOD, October 2, 2019

Wednesday 2nd October 2019

Warm-up
Warm-up
3 min DU practice, 60 OTM if you are looking to go RX+.

2 rounds
10 alt lunges
10 jumping air squats

3 min pushing EMOM, calf stretches between sets

Long conditioning wod, Pick how you will do this wod. Have a goal in mind for each minute and aim to stick to it throughout. If you get to 45 seconds and your not done, rest and get ready for the next minute. Any scaling option will get you fitter.

Metcon
Metcon (AMRAP – Rounds)
32 min EMOM

RX+
1 – 15/12 cal assault bike
2 – 60 DUs
3 – 16 Box jump overs 24/20in
4 – rest

RX
13/10 cal assault bike
35 DUs
Box jump overs stay the same

Total score of 8 rounds, only get RX+ or RX if you stick to the prescribed numbers throughout.

To go RX+ you should be confident oh hitting the DUs unbroken each round.

Scale to a number of calories you can achieve in 45 seconds or under.

Scale to 120 singles or 45 seconds work.

Aim to work hard in the 3 minutes and rest in the 4th. However you scale this it will help with conditioning.