WOD 061816

HAPPY BIRTHDAY HEATHER - ENJOY YOUR WEIGHT VEST!!!

Question of the day:

Where did you first do CrossFit?

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:
Run 800 Meters (as a relay)
50 Pull-Ups
100 Push Presses (95/65 lbs)
150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)
100 Push Presses (95/65 lbs)
50 Pull-Ups
Run 800 Meters (as a relay)

Cut Season Cash Out

4 mins max burpee's

Out of Town WOD

5 Rounds:
400m run
30 Air squats

Comment

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