CrossFit WOD for Tuesday 7-18-2017

WOD

Jul 17, 2017

Metcon: 100% pure aerobic capacity. Work on pacing/breathing to manage your heart rate. Scale DUs so each partner does not take longer than 60s to complete/attempt to complete. Keep all intervals between partners small. 

Warm Up

With a Partner: Run 400m Together THEN each: 50 Singles, 10 Burpees, 400m Run Together

Mobility

Pose Running Drills

METCON- 3RFT w/ a Partner (35:00 cap):

  • 1k Row
  • 800m Run
  • 100 DUs
  • 30 Burpees

**1 Person works at a time, all work split evenly. 

Accessory:

Stretch! Mobility!

<iframe width="853" height="480" src="https://www.youtube.com/embed/9R-3UT1Vd9o" frameborder="0" allowfullscreen></iframe>

https://youtu.be/9R-3UT1Vd9o

Pose Running Drills: Lean and Pull 

Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

–¬†Jack Dixon