THURSDAY WOD August 8, 2019

7
Aug

THURSDAY WOD August 8, 2019

CrossFit WOD
PERFORMANCE + FITNESS

Warm-Up.
Wrist Stretch x 30 seconds per wrist
AD Pro Bike x 30 seconds
Banded Lateral Walks x 30 seconds each direction
Row x 30 seconds
Banded Glute Bridges x 30 seconds
Shuttle Run x 30 seconds
Banded Squats x 30 seconds

Then…

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of AD Pro Bike (for calories)
400 Meter Run

Note number of calories/reps achieved in each set

You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.