CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
Burgener Warm Up/Skill Transfer
METCON
A.
EMOTM for 10 mins complete:
7 Deadlifts (M-225#/ W-155#)
20 V-Ups
B.
Complete in Any order:
Station 1
4 x 500m Row Sprint
Station 2
4 Sets Max Strict Pull ups (challenge yourself!)
Station 3
5 x 20 Russian Twist (M-45#/ W-25#)
Station 4
5 x 20 Ring Rows
Station 5
4 x 20 Tricep Extensions
Boot Camp WOD
CONDITIONING WOD #1:
3 Rounds of 30 sec at Each Station (in any order):
Ring Rows
Drop Squats
Bicycles (1,2,3…)
Tire Flips
Dynamic Planks
Mountain Climbers (1,2,3…)
Ground to Overhead
Speed Skaters (1,2,3…)
*1 Min Rest b/w Rounds, no rest b/w movements
CONDITIONING WOD #2:
Tabata Squats
4 x 20 sec squats/10 sec bottom of squat hold
