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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 10/13/2015No Comments

PLAYGROUND – BROWARD CROSSFIT 10-14-15

Warm Up
Double Under / Cindy
4 Sets NFT
25 Double Unders
5 Pull Ups
10 Push Ups
15 Air Squats

 
Metcon (Distance)
Aerobic Capacity Development
45 Min Max Effort Row for Meters
*every 5 Mins 15 Fast Jumping Air Squats (Rx) 10 alternating pistols (Rx+)
Score = Meters

 

Track Work (Optional)
30 Min Run @ Easy Pace
5 Minute Rest
6 Rounds of
200 Meter Run @ Fast Pace
200 Meter Run @ Easy Pace

Steven