The Art of the Half WOD in Shanghai

There are very few boxes that offer 30-minute classes and if they do it is just a way to manage traffic. Rarely are they a way to increase and compress even more intensity into the workout. CrossFit Iron Dragon in Shanghai seems to specialize in the half-hour higher intensity WOD format and very well. Athletes warm up on their own before the session and the 30 minutes are focused on the MetCon or strength only.

Baseline
Warmup / mobility
Strength
OFF
Work capacity
4 rounds of
– 15 wall balls
– 20 box jumps 30″
– 25 KB swings
– 250m run
[23:23]
Stamina
OFF
Durability
2- mile jog back to hotel
IMG_3514

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