CrossFit WOD, February 6, 2020

WOD for 2.6.20

Warm-up
Warm-up
3 Minutes of Jump Rope
100′ of
High Knees
Butt Kickers
Grape Vines
Heel Walk
Toe Walk

Workout Of The Day
Metcon
Core Work
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hollow Rocks
Tuck-Ups

Can anyone do it all unbroken?

Metcon (AMRAP – Rounds)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

This is the L3 version of the workout based on your 5k time.

If you’re an L2 5k time do
25/20 Cal Row
15/10 Cal Bike
AMRAP 10 Meter Shuttles

If you’re an L1 5K time do
20/15 Cal Row
10/7 Cal Bike
AMRAP 10 Meter Shuttles

Coaches Note
This is some old school conditioning. You should be getting to the shuttle runs every time. If you aren’t your probably need to scale the row/bike. 10m isn’t very far, so even if you are not a runner you should still be able to do a 10m walk. If you feel as though the 4:00 rest is too long then you are being lazy.