9am CrossFit WOD
Partner Workout
AMRAP in 7 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Wall Ball Shots
• Shuttle Run 3 Turf Widths
Rest 1 Minute
AMRAP in 5 Minutes: Rowing for Calories
Rest 1 Minute
AMRAP in 7 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Goblet Squats
• Shuttle Run 3 Turf Widths
Rest 1 Minute
AMRAP in 5 Minutes: Rowing for Calories
* Partners will alternate rounds and split Row Cals how they choose.
10am Running WOD
Warm-up
400-800m easy run
Footwork Drills
Interval Workout
2 x 400 meters
4 x 200 meters
6 x 100 meters
