CrossFit WOD, 10-4-18

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
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

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