WOD

Thursday 3-7-19

CrossFit Reaction – CrossFit

Warm-up

General Warm-Up (No Measure)

i. 3-5 Minutes General Aerobic/Dynamic

ii. 2 sets:

– 10 Walking Lunge with overhead reach

– 5 Inchworms

– 5 Deliberate push ups

– 10 Goblet Squats

iii. Movement prep for the day

Conditioning

A.: Metcon (Time)

30 Minutes

0-10 Minute

Run 1 Mile

Metcon (AMRAP – Rounds and Reps)

10-20 Minute

Cindy

5 Pull-up

10 Push-up

15 Squats

Rx+ Strict Pull-up

Metcon (Time)

20-30 Minute

2000m Row/ski or 4000m Bike

Rest with remaining time on all sets.

Recovery

Metcon (No Measure)

5-10minute walk cooldown

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