SATURDAY WOD June 22, 2019

21
Jun

SATURDAY WOD June 22, 2019

CrossFit Kids Schedule Change for Weekend 6/22 & 6/23:

Saturday 6/22 10am – 10:45am: CFKIDS cancelled and will be on Sunday 6/23 8:45am – 9:30am.
This is to allow for our coaches/members who are competing and representing CF580 that day at the Brethren Comp in the South Bay. Open Gym on Saturday will be from 10am to 12noon (instead of 12:30pm)
CrossFit + BootCamp WOD

Warm-Up.
Toe Mobility Drills x 60 seconds each side
Couch Stretch x 60 seconds each side
Hip CARs x 60 seconds each side
Ankle CARs x 60 seconds each side

Followed by…
Tabata x 8 sets (4 of each movement)
(20 seconds work + 10 seconds rest = 1 Tabata set)
Odd Sets – Bear Crawl
Even Sets – Butt Kickers

Then…

A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.