CrossFit Now – CrossFit
WOD
“Full Circle” ROW DU RUN (Time)
“Full Circle”
For Time:
1500 Meter Row
100 Double Unders
800m Run
100 Double Unders
1500 Meter Row
25 min Time Cap
RX+-As Written
RX (80-85%)-As Written
50-59 -150 Singles
60+ -1000m Row, 100 Singles, 400m Run, 100 Singles, 1000 Row
Basics-500m Row, 50 Singles, 400 Run, 50 Singles, 500m Row
AFTER PARTY
Midline Plank HE (5 Rounds for reps)
Midline
5 Sets (10 Minutes Total):
:30 Seconds Up/Down Plank (1 sec = 1 rep)
:30 Seconds Rest
:30 Seconds Hip Extension Hold (1 sec = 1 rep)
:30 Seconds Rest