05/14/2015
CrossFit XD – CrossFit
7 Min AMRAP #12 (No Measure)
Partners
A. Row 300m
B. Bear Crawl
10 Air Squats
5 Strict Toes to Bar
10 Windmills
Metcon (No Measure)
Range of Motion WOD
Twisted Cross (2 min each side)
Thread the Needle (2 min each side)
Pigeon (2 min each side)
Extended Leg Supine Twist (2 min each side)
https://romwod.com/workout/cdr-strong/
We are all hurting bad this week. So, we are focusing on stretching. 20 min straight.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
With remaining time in class:
500m Row Repeats (easy)
…1 partner rows while the other does 30 banded tricep extensions off the rig. This is meant to be a cool down to help the legs recover and loosen up.
For those that don’t want to rest:
10 Min AMRAP
3 Power Cleans #135/95
12 Sit Ups
20 Double Unders
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