Saturday January 3rd 2015 - Workout Of The Day - CrossFit Widnes

Warmup

50 x Jumping Jacks

50 x High Knee Runs

then 3 x rounds of

12 x squats

9 x pressups

6 x pullups/ring rows

3 x Burpees

WOD 1

30/25/20/15/10 secs of (Max reps)

Air Squats

Plyo Lunges

Butterfly Situps

Clapping Pressups

Jumping Squats

WOD 2 FOR TIME (Teams of 5)

4 x rounds for time

400m Carrying Medley

(Team to carry 1 x KB and 1 x Sandbag)

Then each Athlete rows 150m in turn

whilst remaining athletes do burpees,

If any athlete stops during burpees, ROWER must stop rowing until all atheletes continue burpees


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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est

Widnes

WA8 0QF

CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.