Team WOD

Are you going to run the Spartan Race on August 28th?

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Metcon (AMRAP - Reps)

Metcon (5 Rounds for reps)

Team WOD: In teams of 3/4

Complete 5-min stations for Max Reps

Calorie Row (Switch every 10 pulls)

Wall ball shots down the wall

Partner Carries/Wheelbarrow Walks (wheelbarrow walks count as 3 reps)

Tire Flips

Sled Pushes

**2-min rest between stations to write score on the board and switch.

Cut Season Cash Out

5x 100m sprints - gently walk back for recovery

Out of Town WOD

FOR TIME: 2 MINUTES DOUBLE NDERS 2 MINUTES SITUPS REST 1 MIN 90 SEC DOUBLE UNDERS 90 SEC SITUPS REST 1 MIN 60 SEC DOUBLE UNDERS 60 SEC SITUPS

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD