Monday WOD {11/11/13}
Main – CrossFit WOD
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