CrossFit WOD, May 14, 2024

General Flow 0:20-0:30 each

• Bike
• Alternating spiderman
• scorpions
• Scap push ups
• Bike
• Downward dog + foot pedal
• Floor forearm stretch
• Inchworm + push up
• Bike
• Toe walk
• Line hops forward and back
• Line hops side to side

Specific Warm-up

• :20 High Singles

Focus on timing wrist speed

• :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

• :20 Alternating Feet:

Focus on enhance footwork and coordination.

• :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

• :20 Single-Single-Double

Focus on speeding up the wrist for the double

• :30 Practice

Row

• 0:20 Legs only row

Focus on heels down and vertical shins

• 0:20 Arms only row

Focus on flat back and Finish with the handle at sternum and slightly open hips

• :20 @ SPM of 32-35
• :20 @ SPM of 27-30
• :20 @ SPM of 23-26 *best pace today