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WODs

Playground – Broward CrossFit in Davie, Plantation, Weston

By 10/20/2015No Comments

PLAYGROUND – BROWARD CROSSFIT 10-21-15

Warm Up
Line Drills and Dynamic Stretching

Skill Work
Pistols (10 Mins to practice Pistols and Pistol Jump Overs )

Conditioning
Metcon (AMRAP – Reps)
30 Min Max Effort EMOM – Ping Pong
Odd Minute – Max Calorie Row
Even Minute – Max Burpee over Rower

 

Aerobic Capacity (Optional)

Run 200 Meters
Rest 2 Minutes
Run 200 Meters
Rest 4 Minutes
Run 400 Meters
Rest 6 Minutes
Run 1 Mile (Race Effort)

Steven