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Daily Workout WOD, May 30, 2022

5.30.22

Metcon
200m Run
1 min/side Couch Stretch
1 min/side Standing Split Squats (5sec hold at the bottom)
1 min/side Lateral Step Ups
1 min Banded Walk
Back Squat (Weight)
Complete 5 sets of:
3 reps (T22X1) at 70-75-80-85-85% of 1RM
Then
1 set for Max Reps at 85% of 1RM with NO TEMPO!
2022 Mid Atlantic CrossFit Challenge Event #2 (Time)
AQAP complete:
50 GHD Sit Ups / Med Ball Straight Leg Crunches
30ft HS Walk / 3 Wall Walks
30 OH Squats / Front or Back Squats (135/95 – 95/65 – 75/55)
30ft HS Walk / 3 Wall Walks
40 GHD Sit Ups / Med Ball Straight Leg Crunches
60ft HS Walk / 6 Wall Walks
20 OH Squats / Front or Back Squats (165/115 – 115/80 – 95/65)
60ft HS Walk / 6 Wall Walks
30 GHD Sit Ups / Med Ball Straight Leg Crunches
90ft HS Walk / 9 Wall Walks
10 OH Squats / Front or Back Squats (185/125 – 135/95 – 115/80)

Time Cap: 15 mins
Metcon
5 mins In class stretch of your choice
Metcon
Optional Extra Work

Complete 6-8 sets:
20/15 Echo Assault Bike
Max Rep Strict HSPUs (aim for 6-9, go for a deficit if needed or pike with box)

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