CrossFit WOD Friday June 16th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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Warm-up

15 min continous work

“Rowling”

Athletes row, starting at 0m, to 100m. The object is to get the rower to stop exactly at the 100m mark. If they do so, they get 0 points for that round. Anything over or under 100m is points. For example, a 103m would be 3 points, and a 96m would be 4 points. Athletes play 5 rounds (or 15 min). The lowest score wins!

Athletes do a burpee penalty with their points. Have your athletes complete these exercises after each round:

1. 15 Air Squats

2. Leg Swings

3. 5 Inchworms

4. 200m Run

5. Burpees with points accumulated after 5 rows (or 15 min)

A: Metcon (AMRAP – Rounds and Reps)

A. 20 Minute AMRAP

Rx+

400m Run

20 Ab Mat Sit Ups

10 Dumbbell Hang Squat Cleans (50/35#)

Rx

400m Run

20 Ab Mat Sit Ups

10 Dumbbell Hang Squat Cleans (35/20#)

L1

500m Row

20 Ab Mat Sit Ups

10 Dumbbell Hang Squat Cleans (20/10#)

Skill Practice

B. Mobility work lead by your Coach for the remainder of Class

Post Workout Cool down & Mobility 20 min

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