WOD 06/27/17

Announcements

**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2**
Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class.

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

5-10 Minutes of Ready To Run Series!

VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk

VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU

VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco

VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg

VIDEO 5: https://www.youtube.com/watch?v=IvZnjkEBGb0

A2: Acceleration Wall Drill (4 Rounds for reps)

Acceleration Wall Drill=

https://www.youtube.com/watch?v=Wl3NO6eGQTw

March- 5 Each

1,2 Switch- 5 Each

1,2,3 Switch- 5 Each

10 Second Rapid Fire
@Build intensity as your mechanics become fluid and natural. Focus on fast Punch up; Rest 20 Seconds Between Drills.

A3: Metcon (No Measure)

2 Rounds of:

Partner Assisted Banded Sprint
2 Rounds Each of: 7 seconds @90-100% Very-> Very Hard Pace; Rest 30-90 Seconds After Each Round

Partner Assisted Banded Sprint=

https://www.youtube.com/watch?v=rQmYOLMfSTo

A3: Metcon (2 Rounds for distance)

2 Rounds of:

400M Run=

Sprint First 10 Seconds @95-100% Very Hard Pace/Complete remainder of 400M Run @80% Sustainable Pace; 60 Seconds Walk
Record distance travelled in first 10 seconds.

B: Metcon (Time)

10 RFT of:

6 Burpee Box Jump Over (24/20″)

15/12 Calorie Row (8/5)

15 Ab Mat Sit Up
@80-90% Sustainable Pace

– 15 Minute Cap