CrossFit 190 – WOD


2 Rds

200m Run

5 Burpees

10 Spidermans

15 Air squats

15 Sit-ups

10 Supermans

5 Inch worms

Then 1 min calf stretch each side. Stretch against door frame, wall or curb.


5k Run (Time)

Max Effort 5k Run
This is 3.1 miles. Use app on phone to track or measure in vehicle before hand!

Metcon (Time)

For time:

1 Mile Run

100 Burpees

1 Mile Run
Modify to your level.

Ex. 800m Run

50 burpees

800m Run

Would be great workout!!!