Last time we programmed a “Jerry” – row 2k, run 1k, row 2k, many toasties opted out. Please don’t cherry pick. You can’t lift weights, if you can’t breathe. Metabolic conditioning is toward the bottom of the fitness pyramid. Without a strong base, strong tank, you will have a tough time being a successful competitive CrossFitter.
Warm-up
500m Row
-Calf mash
-Calf and hamstring stretching
-warm-up double unders
2014 Crossfit Games WOD 1 (45 minutes)
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run
Open- 2000m row 150 double Unders, 2 mile run