WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Line Drills *set up cones 40ft apart

*5 pushups after each of the below:

200m Jog

40ft Jog Backwards

40ft knee pulls

40ft bear crawl

40ft toy soldier

40 high skips

40ft crab walk

40ft high knees

40ft straight leg bear crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Mins,

P1 AMRAP:

10 Ring Dips

15 Box Jumps (24/20)

25 AbMat Situps**

P2 Run 400m

*1 Partner working AMRAP, other partner runs 400m. Switch every time 400m run is complete and pick up where partner left off. Score is how many rounds of Dip/Jump/Situp were complete.

**Butterfly Knees Touch floor beyond feet.