Monday WOD {11/11/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Spealler Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

“Armistice”
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
add 11 to the sit-ups and air squats for each additional round

2min rest and reflection, then:

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

add 11 to the pushups and box jumps for each round

Cash-Out

Coach Lead Mobility

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