Centennial CrossFit – CrossFit
WARM UP (No Measure)
Run 400m or Row 500m
Coach’s Choice Dynamic Stretch
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
The WOD after the WOD
EMO1/2M (every minute on the 1/2 minute)
Do 1 clean and jerk in the first :30 seconds.
Do 2 clean and jerks in the next :30 seconds.
Do 3 clean and jerks in the next :30 seconds.
Go as long as you can.