151126 - CrossFit
Warm-up
"Annie"
50-40-30-20-10
Double unders
AbMat sit-ups
Home modification:
Warm up:
Tuck Jump "Annie"
50-40-30-20-10
Tuck jumps
Sit-ups
WOD
Burpee Death by 10 Meters
Start a clock and get into the prone.
At the first minute, pop up and sprint 10 meters, turn around and drop into the prone. at the second minute, pop up, sprint 10 meters, turn around, drop into the prone, pop up, sprint 10 meters, drop into the prone and so on....
WOD: Death by burpees
at the start of the clock do 1 burpee
at the top of each minute add another burpee
So... at 01:00 do 2 burpees
at 02:00 do 3 burpees and so on until you cannot make
it under the minute.
Then once you're done, get your refuel and recovery on!