Thursday 4/10/2014 CrossFit Workout of the day
Warm up
3 rounds
30 secs each
Double Unders/Singles
Hollow rocks
Spiderman stretches
Strict pull ups
Strength/Skill
Turkish Get ups with KB
5 sets of 5 per leg
Super set with a
Plank for 1 min
Training (Met-Con)
20 Min AMRAP
10 Pull Ups
15 Ring Dips
400 Meter RUN
Scale options:
Use a band on pull ups
Sub with Ring rows
Ring dips: Use a band or place feet on box
Scale distance on run
2014 04 09
I don’t recall how many rounds completed (maybe 5?) but I do know there was running involved…
4 rounds @22:00 – SLOOOOOOWW on the run – when got back from my final 400m everyone was done.