Tuesday’s WOD

CrossFit Uncensored – CrossFit

WOD

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

5k Run (Time)

Max Effort 5k Run
C4:

Run 3.2 km

A beginner for this workout is an athlete that takes longer than 10 minute to run 1 mile. During the run keep the head and chest up and focus on a mid foot strike. Avoid reaching forward with the lead leg. If not finished at 30 minutes, stop and note the distance traveled to track progress.

After Party

Foam Roll For Running (Calves, Hips, ITB) (No Measure)

https://youtu.be/69S-dTdjL8Q