CrossFit WOD, June 9, 2018

“Roped In”

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

“Roped In” (Time)
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80
800 Meter Run
5 Rope Climbs

In this chipper workout, athletes will move through each movement in order until completion. Either have athletes run on a challenging 600 hill run course (if you have one) or an 800 meter run course. The weight on the barbell should be something that athletes could complete 15+ repetitions unbroken when fresh. A small set or a single should always be there during the workout. Stagger by 3-4 minutes at the beginning if short on rowers. If unable to run, complete the following:

For Time:
50/35 Calorie Row
30 Power Snatches
50/35 Calorie Row
5 Rope Climbs
50/35 Calorie Row

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