| a) WARM UP:
3 Rounds:
- 5 air squats
- Run to the end of the gym and back
- 5 push ups
- 5 banded good mornings
- 15 single unders
|
| a) WOD 1:
For Time:
- 500m Row
- 30 Wall balls (20/14–>10/9)
- 30 Box Jumps (24/20)
- 500m Row
- 30 KB Swings (53/35) – American style
- 500m Row
- 30 KB Swings
- 500m Row
- 30 Wall balls
- 30 Box Jumps
** if all rowers are being used, you will be going for a 400m run
|
| c) WOD 2:
For Time:
- 40 Double Unders
- 30 Sit Ups
- 40 DU
- 25 Sit Ups
- 40 DU
- 20 Sit Ups
- 40 DU
- 15 Sit Ups
- 40 DU
- 10 Sit Ups
** if you have 10 UB DU, you will do this RX. If you cannot do 10 UB DU, you will get direction from your coach for this work. |
d) ACCESSORY WORK:
- Accumulate 3:00 in a handstand hold
|
e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|
CrossFit and Personal Training 