WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Calve/Dorsi Mobility

–Toe on Post, Heel on Ground–

Each Leg:

60s Straight Leg & 60s Bent Knee

EMOM x 9:00 (Rotating)

Min 1 – Row

Min 2 – Reverse Lunge

Min 3 – Free Choice Stretch (Knee Pulls, Samson, Etc.)

WOD Brief

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

800m Run (To Hall and Back)

30 Burpees

25 Box Jumps (24″/20″)

(25:00 Time Cap)
Logistics: If more exercisers than boxes, stagger start by 3 minutes.

Supplementals (Extra Credit)

Bias Work

STRENGTH

3 Sets (tough)

6/6 Barbell Front Rack Reverse Lunges

-Rest as needed-

GYMNASTICS

EMOM x 15 MINUTES

Min 1 – 5/5 Single Arm Ring Rows

Min 2 – 5/5 Donkey Kicks

Min 3 – :20 Side Plank Rotations (L/R)