WEDNESDAY WOD June 8, 2016

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Jun

WEDNESDAY WOD June 8, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B.
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

 

 

BootCampWOD
INTENSITY

A.
4 Rounds
30 sec Each
Box Jumps
Speed Skaters (1,2,3…)
KB Swings
Lateral Box Step Overs (1,2,3…)

*no rest b/w movements

1 min b/w rounds

B.
4 Rounds
30 sec Each
Supermans
R Side Lying V Ups
Mountain Climbers (1,2,3…)
L Side Lying V Ups

C.
Tabata
Hi Lo Planks for 20 sec, Lo Plank Hold for 10 sec