Sunday, July 15, 2018

9am CrossFit WOD

Partner Workout For Total Reps
AMRAP in 6 Minutes:
Rowing or Airdyne for Calories
Partners switch as needed

Rest 1 Minute

AMRAP in 6 minutes, alternating rounds:
• 6 Back Squats (#135/95)
• 6 Barbell Burpees
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 minutes, alternating rounds:
• 6 Push Jerks (#135/95)
• 6 Box Jump Overs (24"/20")
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 Minutes:
Rowing or Airdyne for Calories
Partners switch as needed

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10am Running WOD

Warm-up
Beginners: 800m easy run
Experienced: 1 mile easy run
Footwork Drills

Running Workout
5 Rounds Of:
• Run 100 meters
• 5 Weighted Atomic Sit-ups [Video]
• Walk recovery 100 meters

Then Run 800 meters "cash out"

Optional Cool Down
10 minute "shake out" run