CrossFit WOD, April 28, 2018

April 28th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
Run 800m
30 Medball cleans
Run 600m
30 Pull ups
Run 400m
30 OH plate lunges 45/25#
Run 200m
30 Cals on a machine
Metcon (Time)
Run 400m
30 Medball cleans
Run 400m
30 Cals on machine
Run 400m
30 Plate hold lunges 25/10# 30 Run 400m
30 Jumping pull ups