Warm-up:
Jump Rope – 5 min
Jog in a cirle with weight overhead – 2 min (Men: 25lb plate or 20lb Med Ball, Women: 10lb Plate or 8lb med ball)
Group stretch
WOD: 30-20-10 reps of the following
Wall Balls
Kettle Bell Swing
Burpees
Box Jumps
THEN
Run 800m (1 full city block starting out front)
So I heard an awful lot of moaning (this is a CrossFit gym, right? Yeah.) about last week being difficult and/or confusing, but it struck me that the one fundamental rule of the workout – wait for your team mates – was the least followed. In everyone’s zeal to finish and get out of the cold, that team concept got lost.
So this week, it couldn’t be easier. No teams, no rules*, just work.
WOD: 20 Minute AMRAP
20 Wall Ball
20 Burpees
20 Double-unders
Intermediate: 16 Minute AMRAP /
20 Wall Ball
20 Burpees
60 Single-unders
Beginner: 12 Minute AMRAP
20 Wall Ball
20 Burpees
30 Single-unders
* Ha – I lied. When you finish, you can support your team mates, or do burpees until the workout is over.