Wednesday’s WOD

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

2 Rounds:

5 Burpees

10 Sit-ups

15 Air Squats

100 M Run

 

BootCamp:

20 Minute AMRAP:

20 Burpee-pull ups

200 M Sandbag Run

 

CrossFit:

Skill:

Burgner

 

Conditioning :

Blake /4 Rounds For Time:

100 Ft  OH Lunge w/ plate 45/24#

30 Box Jumps 24/20#

20 Wallballs 20/14#

10 Handstand Push-ups

 

Cool-Down(If there is time):

Tabata Crunches 20 seconds

Flutter Kicks in the 10 second rest for 8 cycles. NO BREAK!

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