Monday 18/4/16 WOD CrossFit Widnes

Warmup

Active warmup

Skill

SAQ, Cone drills (speed agility quickness - Speed ladders)

WOD for time

500m row

1 mile run

200 x Double Unders

1 mile run

**volume of double unders can be scaled to suit

your skill level - attempt as many as you can before

switching to single under