Main - CrossFit View Public Whiteboard: bit.ly/1sKqClt Warm-up (No Measure) Row 250 meters 2 times through: 20 DU’s 15 Sit ups 10 Ring rows 15 Supermans 20 sec. hand stand hold If you did this warm up Monday, then... Complete 2 Rounds of: 200M run 10 sit ups 10 air squats 10 burpee pull ups 200M run Strength Back Squat (3 sets of 6-8 reps @ 30X1) Benchmark WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Compare to Apr 21st or Jan 20th Comment If you did Helen Monday, then complete the following strength and WOD Strength Good Mornings (3 sets of 6-8 reps @ 3011) WOD Metcon (AMRAP - Rounds and Reps) 10 Min AMRAP 15 sit ups 25 Double Unders (75 Singles) Conditioning 3 x 400m Row Post slowest and fastest time.
Posted on: Tue, 12 Aug 2014 02:10:32 +0000