Sunday 11/04/2018

Ashburn CrossFit – CrossFit

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10 min:

:30 Seconds

Easy Row

Quad Stretch

Active Samson

Moderate Row

Knuckle Drags

Active Spidermans

Faster Row

Air Squats

Up Dog to Down Dog

3 min: Mobility:

Couch Stretch – 1:00 Each Side

Ankle Stretch – :30 Seconds Each Side



25 min to Prep and Complete WOD:

The first goal today is to move for as much of the 18 minutes as possible. In order to get as many rounds and reps as possible in this time frame, athletes will want to be moving for the majority of the time. The one movement that has the potential to cause athletes to stop is the Russian Kettlebell Swings. Russian Kettlebell Swings do not go overhead. The range of motion finishes with the arms parallel to the ground. Athletes should chose a weight they can complete 25+ reps unbroken before the WOD starts.

Slowing down the AbMat Sit-ups a touch to go big here is recommended. If athletes are confident in going unbroken on the swings, they can then find the maximum pace on the other two movements that allows them to continue to do so.

WOD Prep:

1 Round:

5 Russian Kettlebell Swings

5 AbMat Sit-ups

50 Meter Row

5 AbMAt Sit-ups

Metcon (AMRAP – Rounds and Reps)


25 Russian Kettlebell Swings

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups
KB at a weight you can do 25+ when fresh.