CrossFit:
Going into the New Year with some NASTY cardio…
*People should Start on different sections to stagger the rowers
A.) Run Short loop 10x or 100 Cal Assaut Bike
*EMOM complete 5 Pull-Ups
Short loop is out the door to the left > down the alley > through the parking lot ->inside
Immediately into;
B.) 100 Cal Row
*EMOM complete 5 Push Jerks 115/75lbs.
Immediately into;
B.) 100 Burpees
*EMOM complete 5 Hang Power Cleans 115/75lbs.
This one is going to be a PARTY WOD if I’ve ever seen one. Happy New Year!
Cool Down:
Walk 200m give some high 5’s
Sweat:
Going into the New Year with some NASTY cardio… Like the CrossFit version, but a little “sweatier.”
A.) Run Short loop 10x or 100 Cal Assaut Bike
*EMOM complete 5 Box Jumps 24/20
Immediately into;
B.) 100 Cal Row (if all the rower are busy from CF class 300 Double Unders or 600 Singles
*EMOM complete 5 Toes-T-Bar
Immediately into;
C.) 100 Burpees
*EMOM complete 5 SDHP’s (75/55lb.)
This one is going to be a PARTY WOD if I’ve ever seen one. Happy New Year!