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Workout of the Day, WOD – Mon, 30 June 2014

  • Featured Video – See the recent highlights videos from each Region at the following links:
  • http://games.crossfit.com/video/story-mid-atlantic
  • http://games.crossfit.com/video/story-socal
  • http://games.crossfit.com/video/story-latin-america
  • http://games.crossfit.com/video/story-africa
  • (CrossFit, Inc)
  • Featured Image – Nicole Seymour, Africa Regional (Image courtesy of CrossFit, Inc.)
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 4-4-4-4-4-4 (65% of 1 RM)
  • *Rest 90 sec between repeats
  • .
  • then…
  • .
  • 2) Tabata the following (20 min): 
  • Airdyne or Row (calories)
  • DU’s
  • SDHP (13 kg/20 kg)
  • 5 m Shuttle sprint (5 m = 1 rep)
  • DU’s
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By crossrob|2014-06-30T10:47:04+02:00June 30th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 30 June 2014

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