01-13-18 CrossFit WOD - CrossFit Code Red

01-13-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

15 min:

200m run

6 burpee plank jump

6 wall ball

6 reverse frankenstein

6 deadlift

6 baby maker

Metcon

Metcon (Time)

10 RFT – 25 min cap

20 burpee plank jump (45)

10 wall ball pass

5 deadlift

200m run

*Partner workout. One partner working at a time.

Mobility

Metcon (No Measure)

2 min:

Seated forward fold

1/1 min:

Seated cross leg fold