by BlackFlagAthletics | Sep 29, 2015 | CrossFit WOD
Aerobic Capacity: 400m x 4 @ 1:30-2:00 Rest 3:00 (speed should be moderate – should not be redline work) Strength 1.) Deadlift: 10 x 2 @ 55% – Speed; EMOM 2.) 100 Front Rack Lunges w/ light-moderate load Accessory: 12 Min EMOM: – 45 Sec. KB Hold...
by BlackFlagAthletics | Sep 29, 2015 | CrossFit WOD
WOD: 4 Rounds of: 4 minutes: – 300m Row – 200m Run – Max Reps Push Ups 4 Minute Rest
by BlackFlagAthletics | Sep 29, 2015 | CrossFit WOD
Warm-Up: 500m Row x 3 Every 4 minutes Dynamic Flex/ Skill: 3 Rounds – Sumo Squat to Stand – Rig Supported Leg Swing – 4-6 Muscle Ups or Transitions – 35 Sec. Plank WOD Against a Running Clock: 4 Min AMRAP: – 600m Run – Max Reps Push...
