Wednesday, July 13, 2016

CrossFit Workout - Thursday 7/14/16

Recovery WOD, not for time

It's going to be a crazy, hot day today. Take is easy and

4 rounds, not for time, of

350 meter row
35 abmat situps
10 box jumps
35 flutter kicks (4-count)
max plank hold, up to 2 minutes, max in 4th round.

Record your box height and longest single plank hold in any of the 4 rounds.  You are allowed to go longer(max) in the 4th round, but only 2 minutes in the first 3 rounds.

Warmup: 3 rounds of
10 shoulder rollout - pvc
10 oh squat - pvc
10 lunge R&L - pvc overhead
1 minute, roll out quads, glutes or hamstrings

Cool down:  Coach's Choice

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