Warm-up:
Dynamic Warm-up
WOD:
EMOM 10:
Cool-down:
Static Cool-down
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Warm-up:
1600m Easy Run
MetCon:
4 Rounds:
1min Row (rest 30 seconds)
1min Box Jumps (rest 30 seconds)
1min Battle Rope (rest 30 seconds)
Cool-down:
1600m Easy Run
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For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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For time:
1mile Run
10 rounds:
5 Chinup
5 Ring Dip
5 Box Jump (30/24″)
1mile Run
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For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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Compare to Tuesday: 070919 (1-2)
3 RFT:
800m Run
21 Pushup
21 Box Jump (24/20″)
15 Burpee
9 Pullup
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5 RFT:
10 Ring Dip
10 Box Jump (24/20″)
800m Run
10 Burpee
10 Ring Row
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For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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5 RFT:
10 Box Jump (24/20″)
20 Pushup
400m Run
20 Situp
10 Pullup
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Compare to May 27, 2019
“Deck of Cards”
For Time:
Hearts = Box Jump (24/20″)
Diamonds = Burpee
Clubs = Flutter Kick (4-Count)
Spades = Bicycle (4-Count)
Jokers = 15 Calorie Row
Card value determines the number of reps (face cards = 10, Aces = 11).
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SPD CrossFit 