CrossFit WOD, March 7, 2023

Written by CrossFit727Posted on March 6, 2023

CrossFit – Tue, Mar 7

Warm-Up

Warm-Up

<p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">10 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Supinated Band Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Overhead Band Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8/8 X-Band Pull-Aparts (Sword Pulls)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">*Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the body. On the second round, complete 8/8 Banded Dante Rows.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Wall Ball Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Wall Ball Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Wall Ball Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">8 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5b02ebd6-7fff-f858-2b2f-b9b65e543e69">*Second round, adjust to 10 Wall Ball Thrusters + 10 Ring Rows or Jumping Pull-Ups.</span></p><p><br /> </p>

Strength – Performance

Metcon

<p dir="ltr"><span id="docs-internal-guid-2a237f39-7fff-284d-fcc0-2ed830ffd23f">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-2a237f39-7fff-284d-fcc0-2ed830ffd23f">MIN 1 – 3-5 Strict Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-2a237f39-7fff-284d-fcc0-2ed830ffd23f">MIN 2 – 8/8 Slow Single Arm Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-2a237f39-7fff-284d-fcc0-2ed830ffd23f">MIN 3 – :50 Run, Bike or Row (Easy Pace)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2a237f39-7fff-284d-fcc0-2ed830ffd23f">(No Measure)</span></p><p><br /> </p>

Strength – Fitness

Metcon

<p dir="ltr"><span id="docs-internal-guid-271c63e3-7fff-69ad-3084-08e5658743ef">EMOM x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-271c63e3-7fff-69ad-3084-08e5658743ef">MIN 1 – 3-5 Banded Strict Wide Grip Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-271c63e3-7fff-69ad-3084-08e5658743ef">MIN 2 – 8/8 Slow Single Arm Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-271c63e3-7fff-69ad-3084-08e5658743ef">MIN 3 – :50 Run, Bike or Row (Easy Pace)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-271c63e3-7fff-69ad-3084-08e5658743ef">(No Measure)</span></p><p><br /> </p>

Workout – Performance

Metcon

<p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">25 Wall Balls (20/14)</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">15 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">15 Wall Balls</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">7 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">10 Wall Balls</span></p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">5 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">*For an extra challenge, all reps in all rounds must be performed unbroken.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">(Score is Total Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb020120-7fff-a8f2-43e9-f1bc1ff1fb74">KB WB: (9/6)</span></p><p><br /> </p>

Workout – Fitness

Metcon

<p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">20 Wall Balls (14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">10 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">12 Wall Balls</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">6 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">4 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">8 Wall Balls</span></p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">4 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">(Score is Total Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-095ebfc1-7fff-f3bd-349f-b0894760a01e">KB WB: (6/5)</span></p>

Optional Finisher

Metcon

<p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up</span></p><p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">MIN 2 – :20/:20 Straight Arm Overhead Extension</span></p><p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">MIN 3 – :20/:20 Side Plank Hold*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">*Option to lift top leg.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6a4df756-7fff-31ba-a953-ad2d7f0f763d">(No Measure)</span></p><p><br /> </p>