We went from double WODs to quadruple WODs in a day. Not that our coaches think that way. It is a warmup series, Strength, Metcon and cashout. You’ll be the judge…
I found this a good way to spend the rest day.
Warm-up
In 10 minutes complete:
– 500m row
– 3 rounds of
– – 12 kettlebell swings 53lbs
– – 7 burpees
in the remaining time:
– max height box jumps
[38in]
Strength
15 minute cap:
3-3-3-3-3 push jerks
[3 x 165]
MetCon
6 rounds for time
– 400m run with 2-2-2-1-1 min breaks
[19:07]
Cashout
Max unbroken Wall Balls 20lbs
[21]
Picture from CrossFit Nottingham (UK)
