09 May 2017 – WOD

Congrats to Daisy on her 21st place finish at the Rainhill Trials!

WORKOUT OF THE DAY

CrossFit

A) Strength: 
Gymnastics

A1) Legless rope climb (tuck)
5-7 x 2
– Rest 90-120 seconds between sets

B) Conditioning
In pairs, complete a 15 minute AMRAP:
Row for distance

While one person rows, the other must complete:
Max strict chest to bar chin-ups
– Rest 30 seconds –
Max strict toes to bar (chin-up grip)

Engine Work: Aerobic Capacity

3 sets:
300m sprint
300m jog
300m sprint

– Rest 8-10 minutes between sets – 

Sprint: Slightly slower than 400m time
Jog: Twice as long as sprint time


MOBILITY DRILL OF THE WEEK