The Day After

Dec 26th, 2014

Comments: 0
Category: WOD

The Day After


Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

1 minute Hussle & Down Ups

1 minute Shadow Box

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean (4@60, 4@70, 4@80, 4@85)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy 10 Minutes

5 Pull ups

10 Push ups

15 Squats

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