CrossFit WOD, September 3, 2019

TuesdayHAPPY BIRTHDAY TO ALL ATHLETES BORN IN SEPTEMBER!

The weather is starting to cool off, but you’re still bringing that fire to the gym! Show up, do work, be awesome – and have an AMAZING birthday!Warm-upWarm-upWITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles

-then-

2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack LungesWorkoutMetcon (Time)FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-Optional FinisherWarm-up3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

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