Wednesday 9/27

Great Woods CrossFit – CrossFit

Mobility

Ankle Dorsiflexion on plate x 60 secs/side

Banded Forward Fold x 60-90 seconds

Loaded PVC Passthroughs x 20 reps

Warm-up

2 Round Sprints of:

250 Meter Row

20-30 Unbroken Double Unders/Single Unders

Rest 2 minutes

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps against a 4-minute running clock, complete:

Row 500/400 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

Record number of double/single unders after each set