WOD

Wednesday 4-18-18

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 30s of each:

– jumping jacks

– air squats

– mountain climbers

– inch worms no push up

ii. 20s on/ 10s off for 4 Minutes

Assault Bike

KBS

Strength

Minutes 15-25

A.: Metcon (Weight)

A1 Bent Over Barbell Row 3×8

A2 Pull-ups 3×10

Rest 20 secs between A1 and A2

Conditioning

Minutes 30-55

B.: Metcon (7 Rounds for reps)

7 SETS @ 85% Effort

30 second Bike Kcal

-30 second rest-

30 second Double Unders

-30 second rest-

30 second Burpees

-30 second rest-

*looking for consistency on each set

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