SUNDAY WOD 3/22/15

21
Mar

SUNDAY WOD 3/22/15

20150321_105554

Natalie OPEN WOD 15.4!

 

CrossFit WOD
DYNAMIC WARM UP
Coach Choice

METCON
A.
“200m Blasters”

(8) 200m Sprints AFAP
90 seconds between sets

B.
Mobility Coaches Choice

 

 

Boot Camp WOD
CONDITIONING WOD #1
Teams of 2
15 Min AMRAP
Relay Style

40 Singles or 20 Doubles
10 DB Thrusters
10 Burpees
10 V Ups or Seated Knee Tucks

*One person does one full round and then tags their partner in to do the next round; two people should never be working at once

CONDITIONING WOD #2
Teams of 4
Relay Race for Time:
100 ft Shuttle Run
50 ft Bear Crawl
50 ft OHWL
100 ft Lateral Shuffle

*Each team member does their 100 or 50 ft at one time and then tags in the next team member until every member of the team has done each movement once. Scale as needed.