Team WOD

Saturday morning workout - I'm in - You in?

***Coach Robby will be competing today Saturday at Team SuperFit DC at Trident CrossFit, 410 Calvert Avenue, Alexandria, VA.

We wish him huge success and encourage any of you who can to head over to Trident and give him some support!!! details here

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Metcon (AMRAP - Rounds and Reps)

In teams of Two, alternating complete exercises, complete as many rounds and reps as possible in 10 minutes of:

7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
100M Run

Rest until the running clock reaches 15:00, and then…

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:

9 Box Jumps (24″/20″)
9 Push Press (155/105 lbs)
100 M Run

Cash Out

100 Burpees for time!!!

Out of Town WOD

100 Burpees for time!!!

Followed by a mile run

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