SUNDAY 2/22/15

21
Feb

SUNDAY 2/22/15

20150221_095403

CrossFit WOD
DYNAMIC WARM UP
Coach Choice

METCON
1 mile Run
200m Lunge
400m Prowler Push (empty prowler) or 400 meter Farmer Carries (KB or Handles AHAP)
800m Run w/Wallball (20#/14)
1000m Row

 

Boot Camp WOD
PARTNER WOD
30 Min AMRAP:
100 Abx Sit Ups
50 Box Step Ups (Box Jumps Advanced, with Step Offs Only)
40 DB Thrusters
30 Mountain Climbers (1,1,2,2, 3, 3…)
20 Pike Push Ups
10 Toes Thru Rings or Toes to Bar
-Finish Each Round with 50 ft Buddy Carry and 3 “reps” of each Junkyard Dog movement PER PARTNER-

*One person works at a time, while other teammate holds a plank. You can switch out at your discretion EXCEPT for JYD- Both partners MUST do 3 “reps” of both movements