Surprise WOD

12
Jan

Surprise WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s workout is a good ole fashion aerobic test. Do the best you can and don’t worry about your time. Try to hold a pace that aligns with your ability.

Warm-up

Run 400m OR Row 500m

Then x 10 Minutes review:

– Rowing Technique

OR

– Pose Running Drills

Metcon

For time:

5k Row OR

5k Run

Alternate Option:

Teams of 2 Row x 30 Minutes for Max Distance.

*One person works. Split as desired.

30:00 Time Cap

*Benchmark WOD

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

Metcon (Distance)

Alternate Option:

Teams of 2 Row x 30 Minutes for Max Distance. *One person works. Split as desired.

30:00 Time Cap

Hypertrophy

*Folks that finish early should support those that have NOT finished yet

As a group perform:

Light Cooldown 400m Jog or Row

Then,

5 Minutes of Parasympathetic Breathing