warm up
row 500m easy or 2 min airdyne
3x25m of each movement
high knee jog
butt kickers
grape vine
skill/strength
EMOM for 15 minutes Ring Dips
If you cannot do 1 ring dip- use the lightest band you can to get 1, then do 1 EMOM
1-5 dips do 1 EMOM
5-10 dips do 3 EMOM
10+ do 3 EMOM with a 5# weight
conditioning
run 400m
12-9-6 OHS(95/65)
1 rope climb after each round of OHS
run 400m
CrossFit Endurance Class did 4×300 meters today. Goal was to keep times within 2-3 seconds of each other.
Sean kept all within 1 second and Javonna and Crystal kept all within 2 seconds.
Nice job to everyone this morning! I am seeing lots of improvement in form since our first week!
Did the CF Endurance WOD in Big bear but did it on the road and just estimated 300 m. Really hard running up here.
The wod was do-able but soon after I felt the remnants of running in the heat! 8:48 for me Rx’d did 10foot rope climbs.