Monday’s WOD

CrossFit Uncensored – CrossFit


CrossFit Uncensored Adventure Hike!

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 5 Air Squats

WOD

Metcon (2 Rounds for time)

C2:

400 m Sprint @ your mile pace

Rest 30 seconds

800 m Sprint @ your mile pace

Rest 60 seconds

1600 m sprint @ your mile pace

Rest 2 minutes

C4:

200 m Sprint @ your mile pace

Rest 30 Seconds

400 m Sprint @ your mile pace

Rest 60 seconds

800 m sprint @ your mile pace

Rest 2 minutes

*coaches will let you know if you fall in this Cat. 😛

After Party

AP5: Tabata Hollow Rock Tabata Super Mans (No Measure)

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals each movement.

Tabata score is the total reps performed in all of the intervals.

C8: Foam Roll For Running (Calves, Hips, ITB) (No Measure)

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