CrossFit WOD for Tuesday 11-15-2016


Nov 14, 2016

Working on your cardio. If you have less than 2 minutes of rest after your run/row, reduce your distance to 300m on run/row.

Take your mobility work seriously.


Sally Up


  • Calf Stretch (1-2 minutes per side)
  • Lax ball (1-2 minutes per side)

METCON: Every 7:00 x3 Sets (for a total of 21:00)

  • Run 400 meters
  • Row 400 meters
  • Double Unders (3x singles)


Three rounds of:

  • BB RDLs x 10
  • Wide Grip Pull-ups x 6-8
  • KB Windmills x 6 each arm
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Here’s the proper technique for Kettlebell Windmills.

Courtesy of Onnit

“From that day on, if I was ever going somewhere, I was running!
– Forrest Gump