WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

Combo Class Today

PVC Passthroughs

6:00 – Coaches Choice Dynamic Stretching/Movement Prep

5:00 – Row Drills and Prep for WOD

Metcon

Row – Situp – Bike – Intervals (3 Rounds for time)

EVERY 10:00 FOR 30:00 COMPLETE…

FOR TIME

Row 1000/800 Meters

40 AbMat Sit-ups*

30/25 Calorie Bike

*Situp standards today – butterfly knees. feet together. touch palms flat on floor beyond your toes.

Notes:

Start new round at each 10:00 mark.

Record working time for EACH round

If you DNF a round, start the next round immediately at the 10:00 (or 20:00) mark, with reduced reps and note reps remaining.
Logistics: Set clock as counting up (not interval) and stagger start half the class by 5:00.

CORE

3 SETS

1:00 Tuck Hold

:30 Side Plank – R

:30 Side Plank – L

30 Bicycle Crunches