Main – WOD

View Public Whiteboard

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Double Unders

Metcon

Choose A or B

A: 1.5 Mile Run (Time)

For Time:

1.5 Mile Run

B: 1.5 Mile Row (Time)

For Time:

1.5 Mile Row (2,414 Meters)

Cool Down

Metcon (No Measure)

Stretch and Mobilize

Hips and Calves