CrossFit WOD, 10-4-18
The Athletic Studio / TAS CrossFit – CrossFit
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
3 rounds
1 minute jump rope
200 M run
Metcon
Post WOD Stretch
Banded leg stretch
Metcon (Time)
4 rounds for time:
75 double unders
800 M run
Scaling:
Double unders=
practice double unders for 1 minute then complete 40 plate hops, 10/10# plate
800 M =
600 M run
or
400 M run
Competitors extra credit
40′ OH walking lunge (5 x 40′ going up)
Overhead walking lunge for 40′
with barbell
Metcon (No Measure)
5 sets
8/8 dumbbell hammer curls
8/8 dumbbell kick backs
8/8 dumbbell upright rows
ROM WOD (No Measure)
ROM WOD