WOD

Thursday 11-29-19

CrossFit Reaction – CrossFit

Warm-up

General Warm-up 2 (No Measure)

i. Focused mobility 3-5 mins

ii. 3 sets:

– 7 Russian Swings

– 7 Ring Rows w/ :02 pause at top

– 20s Passive Hang from bar or rings

iii. 300m Row @ 70%

Conditioning

A: Metcon (10 Rounds for reps)

20 Minutes (10 sets)

1 Minute on

1 Minutes off

Row for distance

Skill

Metcon (No Measure)

Spend 10 Minutes working on Gymnastics movement of your choice

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