Wednesday’s WOD April 29th

NLI Athletes – will preform WOD #1 In place of the programmed WOD today. If you have questions, speak to your coach. 

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CrossFit Uncensored athletes! We want your photos! Please refrain camera use during your running class, but before or after your WOD or class….GO for it! If you see a AWESOME photo! Snap it! Post it, and Hashtag it! #CFUathletes #crossfitUNCENSORED

NOTE: best photo in the month of May will recieve $25 off of their next membership fee!  Repost on Facebook or Instagram!

 

Warm-up (all classes):

500m row

1 mile bike (work to a challenging pace)

 

Bootcamp:

Reps For time:

Double unders

100-80-60-40-20 (SCALED singles: 300-240-180-120-60)

GHD sit-ups

50-40-30-20-10 (SCALED ab mat sit ups)

Burpees

25-20-15-10-5

 

Crossfit:                  

Strength:

3 sets (alternate A and B)

  1. Deadlift 5 reps @ 75%
  2. Sled push AHAP high handles (rink, there and back)

 

Conditioning:

Reps for time (30 min time cap):

Double unders

100-80-60-40-20 (SCALED singles: 300-240-180-120-60)

GHD sit-ups

50-40-30-20-10 (SCALED ab mat sit ups)

Burpees

25-20-15-10-5

 

Cool Down (all classes)

3 gigantor stretch each leg

10 inchworm to cobra

1 minute pigeon stretch each leg