Feb 18, 2016

Friday 16.02.19

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
(3 Person Teams)

20 min AMRAP of
-15 Wallballs
-15 Sit-ups
-15 Box Jumps
-15 Knees to Elbows

Person 2 - 60 Double Unders

Person 3 - 400m Run (or 25-calorie row in case of bad weather. Hint: Cold is not bad).

(Person 1 starts that AMRAP and starts going down the list of movements. While Person 2 and 3 have a set amount of work to finish. Once Person 2 and 3 get done with the work they will move to the next position. SO Person 1 will move to do Double unders, and Person 2 will move to do Burpees and Person 3 will continue where Person 1 left off on the AMRAP.)

Post time and calories to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

1 comment:

Sapper408 said...

Ian, Victor, Danny, Bill (8 + 11) Great workout