11252017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

5 shuttle sprints

2 lengths side shuttle, each

2 lengths leg kicks

1 length side lunge, each

1 length inch worm

1 length bear crawl, forward

1 length bear crawl, backwards

Metcon

A: Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Row instead of run

Posted in: WOD