Friday July 17, 2015

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(Our CrossFit Mini’s feeling great after a workout.  No better way to get healthy than by making friends doing it!)

Sign up on Mindbody and Post Scores to Whiteboard

 

Level 2 WOD:

Every 2 minutes on the minute for 4 rounds at each station:
200m Sled Pull Sprint (135,90)
Row for Calories
Wall Jumps (Big for both men and women)

**There will be a 30 second transition time. On the sled, if you finish before the 2 minutes are up, you get extra rest. Score is number of reps completed over the duration of the workout.  200m Sled pull = 1 rep.

 

Level 1 WOD:

Every 2 minutes on the minute for 4 rounds at each station:
200m Sled Pull Sprint (90,45)
Row for Calories
Wall Jumps (Small for both men and women)

**There will be a 30 second transition time. On the sled, if you finish before the 2 minutes are up, you get extra rest. Score is number of reps completed over the duration of the workout.  200m Sled pull = 1 rep.

 

**Read more for MODs and Post WOD Cool Down

Level 2 MODs:

MOD 1: Jump to Support on Big Wall for Women

MOD 2: Small Wall for women

 

Level 1 MODS:

MOD 1: Jump to support on Small wall

 

POST WOD COOL DOWN

– Practice Bar and Ring Muscle-up Progressions. If you can do them kipping, practice strict.

– Shawn’s Core WOD

– Basic Stretching

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