CrossFit WOD, 10-11-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Ladder drills (No Measure)

Agility ladder drills

800m Run (No Measure)

Metcon

Pick one, 5K run or 5K row

5k Run (Time)

Max Effort 5k Run
www.usatf.org/routes/view.asp?rID=600365

*3 laps

5k Row (Time)

Max Effort 5k Row

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

Metcon (AMRAP – Reps)

AMRAP, 5 minutes

80’/80′ sprint

1 ring muscle up
Add a muscle up every round for the duration of the 5 minutes

Score = total muscle up reps.

ROM WOD (No Measure)

ROM WOD

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