Bring A Friend Day!

CrossFit 187 – CrossFit



Warm-up (No Measure)

Dynamic Warm Up

5 full lengths running

2 full lengths side shuffle

1 full length high knees

1 full length butt kicks

1 full length bear crawl

1 full length bear crawl backwards

In a group:

Spealler Warm Up


Metcon (Time)

5 rounds:

10 burpees

20 wall balls

30 DU/ 60 singles

Metcon (No Measure)

Plank Holds (depending on time)
Options: Tabata / 1 min on; 1:30 off x ?, challenge to hold the longest, etc.

Cash Out

Posted in: WOD

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