CrossFit Type 44 – CROSSFIT
Metcon (No Measure)
Warm-Up Demo Video:
https://youtu.be/s1VqWmBoqD0
Workout/Accessory Demo Video:
https://youtu.be/r_sevZXURag
Metcon (No Measure)
Warm-Up:
5:00 Run / Jump Rope / Machine
3 Rounds:
10 Contralateral Deadbug
10 Ea. Arm Circles Forward
10 Ea. Arm Circles Backward
Sprint Prep: 15 Meters
Knee Hug
Quad Stretch
Ankle Cradle
Straight Leg Kick
Straight Leg Skip
A-Skip
Push-Up Start
Metcon (Time)
3x25m Flying Start*
(rest 1 min b/t)
-rest as needed-
4x400m Sprint
(rest 2-3 min b/t)
*Take 10 meters to build up to full speed and then sprint for 15 meters
Metcon (Time)
Zoom Class WOD:
For Time:
50-40-30-20-10
Backpack/KB Swing
Sit Up
*50 DU’s After Every Round
Metcon (No Measure)
5 Rounds for Quality:
10 Renegade Row
5 1-Arm Push Press LEFT
5 Windmill LEFT
5 1-Arm Push Press RIGHT
5 Windmill RIGHT
Metcon (No Measure)
3 Rounds:
12 All-4 Deadbugs
:10 sec Towel RDL ISO Hold