Monthly Archives: March, 2017

CrossFit

March 11th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Warm-up (No Measure)

Run400/Row500

Stretch Calves

Stretch Quads

Lacrosse Ball to Glutes

Double-Under Clinic

Metcon

Metcon (Time)

For Time:
Rx

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

Scale

100 Single Unders

5 Burpees/Burps

80 Single Unders

5 Burpees/Burps

60 Single Unders

5 Burpees/Burps

40 Single Unders

5 Burpees/Burps

20 Single Unders

5 Burpees/Burps