Thankful for Heros

28
May

Thankful for Heros

CrossFit Dunwoody – CrossFit

Flush the System (AMRAP – Rounds and Reps)

20 Minute AMRAP

500m Row

20 American KB Swings(53/35)

0.75 mile Bike

20 Abmat Situps

400m Run

20 Minute AMRAP

500m Row

20 American KB Swings(45/25)

0.75 mile Bike

20 Abmat Situps

400m Run

20 Minute AMRAP(L1)

500m Row

20 American KB Swings(35/18)

0.75 mile Bike

20 Abmat Situps

400m Run

*Completed row, bike, and runs count as 1 rep.
Use this WOD as a flush/flow of the system. If you did Murph the day before and want to move and loosen up just move nice and easy. If you didn’t do murph then push yourself hard!

Mobility

10 Minute of GOAT Hunting Mobility

*Use this time to stretch or perform soft tissue work on areas you’re sore or areas you need to improve your mobility.