wod

1.18.17 CrossFit Workout WOD Centennial Lone Tree CO

By 01/17/2017 No Comments

Warm-up- Coach’s Led Line Drills
A. 2 Rounds (not for time)

20 Calorie Bike
30 Sec Rest
20 Calorie Row
30 Sec rest
50 DOuble Unders
30 Sec Rest
10 Shuttle Sprints
30 Sec Rest
*These should be all out sprints, Have athletes start in waves to share equipment

B. For Max Reps…

5 Rounds, 1 Minute at each station-

Back Squats (155/105)
Overhead Plate Lunges (45/25)
Slam Balls (40/30)
1 Minute Rest

Shean

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