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)  🙂