WOD 190627 (四)

CROSSFIT WOD

1. Warm Up + Mobility

<30:00 total>

  • ROM WOD


2. WOD

<30:00 total>

“Mermaid Man”

5RFT:

  • 500 – 400 – 300 – 200 – 100m Row
  • 50 – 40 – 30 – 20 – 10 AbMat Sit-ups

After Each Round:

  • 100′ DB Walking Lunges (22.5/15)

 

CONDITIONING WOD 

A.

<25:00 total>

  • 1:30 Ankle Dorsiflexion (each side)
  • 10 Hamstring + Thoracic Stretches (each side)
  • Thoracic Spine Isometric Holds
  • 20m forward then 20m backward Bear Crawl (Robotic Dog) 
  • 10 Single-Arm KB Swings (each arm)


B.

<35:00 total>

3RFT (TC=30:00):

  • 800m Run
  • 20 KB Swings
  • 20 V-Ups
  • 20 Push-Ups