CrossFit WOD, March 14, 2023

3 Sets
0:30 Jog
10 Alt. Leg V-Up
10 Hanging Scap Retractions
5 Kip to swing

Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

20m out walk back

11. Side step out and back
12. Side step jumping jack out and back

Sitting

13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m

15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)

1 Set (at workout pace):
100m Run
5 Toes to Bar