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Wednesday December 12, 2012

CrossFit Foundations – Jordan

Gymnastics Warmup – 10 Minutes

Cartwheel and Cartwheel Progression

Strength

Deadlift 3-3-3-3-3

WOD
Work in teams of 4. Go for as many meters rowed and mountain climbers completed as possible in 20 minutes:
-Station 1: Row 200 meters
-Station 2: Plank Hold
-Station 3: Mountain Climbers
-Station 4: Leg-up hold (This is a side -plank hold – leg in air if you can)
One teammate works at each station. The team rotates once the team member rowing completes 200 meters.
There are 2 scores for this workout:
Post total meters rowed and total mountain climbers completed as a team.

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