Sunday

CrossFit 190 – WOD

Warm-up

400m Run (2-2.5 mins)

10 x Tommy

16 toy soldiers

6 Spiderman

10 crows

Calf stretch against wall or door post for 1 min each side

WOD

Metcon (No Measure)

Sunday Runday

400m Sprint

2 min rest

2 sets of:

300m Sprint

1.5 min rest

4 sets of :

200m Sprint

1 min rest

8 sets of:

100m Sprint

:30 rest

Rest 5 mins

Metcon (No Measure)

3 Rds

2 min KB/DB/odd object swings

2 min plank hold

2 min Back Rack lunge

2 min push press

2 min sit-ups

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