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Monday Madness 11/4/22

5 mins General Warm up

(CrossFit Warm up)


Specific WOD Warm up


5 x 40 sec Row - 20 secs rest

(Increase the Intensity each Rep)


3 Rounds of


5 Burpees

10 Box Steps 20”16”


WOD


3 Rounds For Time


500 m Row

21 Burpees

400 m Run


3 Mins rest Between Rounds


5 - 10 mins

Cool Down and Stretch

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