WOD: Thursday the 16th July 2015

Wednesday, July 15th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

Easy general warm up with a few short high intensity bursts to get a feel for moving at a fast pace today. Use the rower if possible. Will need to start on conditioning within the first 10min of class.



8 sets of:

2min ME row for meters

-Rest/walk 3min


Score is best and worst meters


Cool down

Easy jog around the block.

Finish with 3-5min hip extension stretch on each side.


Comp group

Rest day/catch up day/recovery day (if you are training Saturday)