WOD 9/3/15
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 4 Rounds of 400M Run (Row if injured) increasing in intensity from 75-near 100%; 90 Seconds Rest Between rounds -10 Minute Cap
B- 6-8 Minutes To WU Double Unders/HSPU/Row + 3 RFT of: 100 Double Unders (100 tuck jump/200 single/2 minutes practice)/15 HSPU (Pike Push Up from 20/18″ box)/15 Calorie Row
*C- 6-8 Minutes TO WU Pendlay Row/T2B + AMRAP in Time Remaining of: 10 Pendlay Row (135/95 or 95/65)/10 T2B (Hanging Knee Raises)
*= Complete as much as possible in time remaining.
Cardio
A- WU- 500M Row @80-90% RPE + 3 Minutes To WU Double Unders/HRPU
B- 5 RFT of: 75 Double Unders (150 Single Unders)/12 HRPU/200M Run
C- 9 Minutes AMRAP of: 15 Ab Mat Sit Ups/1 D.B. Man Maker (HBD)
Post your scores to the Whiteboard.
Whyyyy Crossfit cardio….Can i do the reg WOD instead?
Give it a fair try Keith. And give me some feed back.
AND THE WINNER IS……
Gabriel won the Yankee tickets today!!
Thank you for participating in this raffle we were able to raise $120 for the Fight!
This WOD is all me!
Enjoying this new Crossfit Cardio! It’s a fun mix-up from all the heavy lifting days.