Thursday, August 20, 2015

Friends mob friends on Thursdays at CrossFit Upcountry!

082015 WOD

A. Run 400 meters or row 500 meters

B. 10:00 EMOM

Even minutes: 30 Russian twists (15/side)

Odd minutes: 40 consecutive double-unders / 80 consecutive singles

C. 15:00 in teams of two:

Partner 1) 300-meter run

Partner 2) AMRAP the following:

9 supine rows

12 goblet squats (53/35)

15 med ball sit-ups

>> On-Ramp

15:00 in teams of two:

Partner 1) 200-meter run

Partner 2) AMRAP the following:

9 ring rows

12 air squats (53/35)

15 sit-ups

D. Mobility

1. Levator scap stretch with resistance band

1:00 / side

2. Lacrosse ball in hamstrings on box

2:00 / side