Workout of the Day 09 November 2017

Workout of the Day 09 November 2017


CFP Washington – *CrossFit Main Class

Goat Work

Goats & Core (Time)

EMOMx12

Even: Goat Work

Odd: Core Hold

Metcon

Tarzan (Time)

5 Rounds:

1 Rope Climb (Half Climb) (x2 Floor to Stands)

10 Box Jump Overs (24/20) (20/16)

200m Run

Mobility

1 Min Hang

Calf Stretch

Banded Frog

Endurance Metcon

“Opa” (Time)

For Time:

2 Mile Run

1 Mile Row (1600m)

Accumulate 1:00 Handstand Hold

Accumulate 1:00 Hollow Rock Hold

Accumulate 1:00 Hang on Rig

50 Abmat Sit-ups

50 Russian Twists (25/15)

50 Russian KB Swings (24/16) (16/12)

800m Run

500m Row

-45 min. cap-

Leave a Comment

Name*

Email* (never published)

Website