“CREW” WOD 9/1/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“CREW”
For Time:
500 M. Row
60 Wall Ball (20/14) (16/10) 10/9′
750 M. Row
50 Box Jump Overs (24/20)
1000 M. Row
40 Goblet Backward Lunges (50/35) (40/30)
1250 M. Row
30 KB Box Step Overs
*35 Min. Cap

AT HOME
WOD:
For Time:
800 M. Run
60 Squat Jumps
800 M. Run
60 Jumping Lunges
800 M. Run
60 Push Ups
*35 Min. Cap