WOD

Main – CrossFit

View Public Whiteboard

Warm-up

Weakness Warm up

3 Lap Run

or

1600m Row

-then-

Mobility

(by now you should what your trouble spots are. work on those and then work on areas that will help with the WOD)

B. Met-Con

B: Metcon (2 Rounds for time)

21-15-9

Thrusters

Box Jumps 24/20

-rest total work time-

21-15-9

Pull Ups

V-Ups
score is total work time

*thruster weight is up to your soreness/mobility level

C

Mobility work mixed in with core work

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