Warm-Ups
“The Official CrossFit Warm-up”
Details in Wodify
Down & Back Running Warm-Up/Drills
Details in Wodify
Conditioning
Every 5 minutes on the minute, for 4 rounds:
500m Run for Time*
10 KBS (heavy)
Rest in remaining time
*The goal is to stay consistent or get faster each round. For every second your time gets slower than the first round, perform 2 burpees at the end of the workout.
ENTER RUN TIME FOR EACH ROUND IN WODIFY