CrossFit – Wed, Oct 5
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
1:00 Bike
5 Inchworms
10 MB Jump Squats
Mobility
Thread the Needle
Child’s Pose
Seal
Downward Dog
Lizard
Half Front Split
Calf
Metcon
1000m Row (Time)
Max Effort 1000m Row
WZAOQ 2022 WOD 4/5 (Time)
Start with a 1K Row for time
WOD continues with for combined total time:
20 Devil Press (25/15) RX+(50/35)
5 Wall Walks
40 Box Jump Overs (24/20)
5 Wall Walks
80 Wall Balls (20/14)
5 Wall Walks
40 Box Jump Overs
5 Wall Walks
20 Devil Press
*Qualifier wod has a 22 minute cap*
I’m going to give you a 30 minute cap. Keep in mind that the wod was programmed to be done in less than 22.
POST WOD
Core Work (something new) 🙂