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SUNDAY 2/8/15

579CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
3x: 10 Air Squats, 10 Abx Sit ups, 10 Chin Ups, 10 Supermans
Monkey Bars 1x through

METCON
For time:

100 Overhead Walking Lunges  (25#/15#)
2 Mile Run
50 Overhead Walking Lunges (25#/15#)
1 Mile Run

 

Boot Camp WOD
CONDITIONING WOD #1
4 min to practice Turkish Get ups

10 min Infinity Ladder by increments of 4s:
Turkish Get Ups (1,2,3…)
Dynamic Planks (1,2,3…)
Plank K2E (1,1,2,2,3,3…)

CONDITIONING WOD #2
12 min EMOM
Buy In Each Minute: 100 ft Shuttle Run (4×25 ft passes)
Odd minutes: KB Russian Swings
Even minutes: Push Ups

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