15 Apr CrossFit WOD, April 16, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (Distance)
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
5 sets each
P1 – 400m Run
P2 – Max Meter Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row.
Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
100 M Run (Jog)
30-sec row (Moderate)
5 down dog/seal transitions
**2. Workout Prep**
1 set
30 sec. Run (workout pace)
– Partner rows (workout pace) while partner runs (each goes through)