Oct 10, 2017

a) WARM UP:

3 Rounds:

a) WOD:

For Time:

50/35 Calorie Row (scale: Air Bike)
100 Double Unders (scale: 1 min of DU attempts)
800m Plate Carry or DBall Carry Run (1st choice: 50lb dball/30lb med ball. 2nd choice: 45lb plate/ 25lb plate)
100 Double Unders (scale: 1 min of DU attempts)
50/35 Calorie Row (scale: Air Bike)

c) MIDLINE CONDITIONING

For Time:

** men use large sleds, ladies use smaller sleds

d) ACCESSORY WORK:

e) POST-WOD RECOVERY:

CrossFit and Personal Training