May 7, 2023

May 6, 2023
Daily WOD

CrossFit – Sun, May 7

Warm-up

N/A

Conditioning
Conditioning (Distance)

Machine of choice

Warm-up 10min easy

——

2x

2min @90rpm @75%

2min @100-110rpm @75%

1 min easy

(10 min)

——

2x

2min @90rpm @80%

2min @100-110rpm @80%

1 min easy

(10 min)

——

3min @95% Z4

1 min easy

(4 min)

——————————–

4x(40s @120% – 20s easy)

2min easy

4x(30s @130%- 30s easy)

2min easy

4x(20s @135% – 40s easy)

2min easy

(18 minutes)

——–

8 min easy

Extra Accessory
Core (Checkmark)

3 sets

12 Plank bird dogs

12 Weighted dead bugs