WOD 18032020

CrossFit Urban Jungle – CrossFit

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LIFT

1: Bench Press (3-3-3-3-3)

MOVE

2: Metcon (Time)

For time:

400m Run

30 KB Swings 53/35lbs

20 Burpees to Plate

1000m Row

20 Burpees to Plate

30 KB Swings 53/35lbs

400m Run

AT HOME WORKOUT

1: Metcon (No Measure)

Warm up

10 Toe Touches

10 Quad Pulls

10 Deep Lunge

5 Inch worms with 2 push ups

2 sets

50 Jumping Jacks

10 Squat Thrusts (burpee with no push up)

2 sets

Calf Stretches

400m Jog

AH2: Metcon (Time)

10 Rounds

10 Push-ups

40 Yard Sprint

*rest 90 seconds between rounds

Goal is to go unbroken on push-ups and close to max effort on runs

Rainy Day Run Sub

60 Mtn Climbers

CORE

3: Metcon (No Measure)

Accumulate 2 minutes of Front Plank

20 seconds on

10 seconds off

x4 sets

Plank

Flutter Kicks

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