CrossFit WOD, August 15, 2024

CrossFit – Thu, Aug 15

Warm-up

General Flow

Specific Warm-Up

Bike + Row Warm-up

:20 EZ Bike

:20 EZ Row

:20 Break

:20 Moderate Bike

:20 Moderate Row

:20 Break

:20 Fast Bike

:20 Fast Row

*1k split time and 500m split time need to decrease with every round

PRIMER

Metcon

Total Whine (Calories)

10 Rounds:

Minute 1: Bike Erg Calories

Minute 2: Row Calories

Minute 3: Rest

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Score: Total Calories

Accessory

Core (Checkmark)

Killer Core

[PART A]

3-4 Sets:

Big Set Strict Toes to Bar

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[PART B]

8 Rounds:

20 Second Hollow Hold

10 Seconds Rest

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