CrossFit Eastern Shore – CrossFit
Metcon (4 Rounds for time)
20 minutes to complete:
4 x 400m Run/600m Bike
with 2-3 minutes Rest between each.
Increase your pace each round.
During your “rest portion”:
—In Between rounds 1 & 2 Perform Zombie Walks.
—In Between Rounds 2 & 3 Perform Burpee Broad Jumps.
—In between Rounds 3 & 4 Perform Dynamic Leg swings.
—After Round 4 start prepping for the WOD.
WOD1: Metcon (Time)
Begin WOD 1 @ the Class 30 minute mark.
10 walking lunges with a shouldered KB (1.5/1pood)
15 KB Swings
WOD2: 1-Mile Run (Time)
Run 1-Mile For time
Start the mile @ the 45 minute mark of class.
WOD2s: 3k Air Assault (Time)
Bike for 3000 meters.