Wednesday’s WOD

Warm-up: (all classes get there 10 minutes before class):

1 Mile Bike

 

BootCamp:

5 Rounds Of:

30 Double Unders

15 Kettlebell Swings

 

CrossFit: 

Skill:

Max Height Box Jump

 

* Use Mats Set up a few station of the different box heights as well as the floor mats.  Work on getting athletes to landing in a deep squat.

Also go over opening hips, landing properly to (re-jump) when box jumps are in a WOD.

 

Conditioning:

For Time(20 Minute Time Cap):

Buy In:

800m Run x 1

 

5 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

 

Cash-Out:

800m Run x 1

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