CrossFit WOD for Tuesday 12-5-2017


Dec 4, 2017

Courtesy of CompTrain Class

Metcon: Goal is to run consitently so the transition to the rope is easy and smooth. On the last run, start slow and then speed up towards the last 400m

Warm Up: (12 min)
200m Run then Line Drills w/ Mobility

Skill (10:00)
1) Double Under Technique 

:15 single unders
:30 calf stretch
:15 double taps (no rope-simulated DU)
:30 Calf stretch
:15 DUs (or attempts)

Then: 50m Weighted Run w/ Metcon weight to make sure it’s appropriate

METCON- For time:

  • 800m Run 
  • 100 DUs (2x Singles)
  • 800m Weighted Run (45/25)
  • 100 DUs
  • 800m Run 

Coach Link

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