To sign up for the EOD WOD for the Fallen event, click here.
Warmup:
:30 Jump Rope
Walking lunge 30’
Reverse walking lunge 30’
1:00 Echo Bike
Spider-Man Lunge 30’
Inchworm 30’
A-Skip 30’*
B-Skip 30’*
:30 jump rope
Video courtesy of Runify
WOD:
Every 11 Min for 3 Sets:
200m Run
40 Double Unders
30/20 Cal Echo Bike
40 V-Ups
30/20 Cal Echo Bike
40 Double Unders
200M Run
-Score = total working time-
Video courtesy of CrossFit HQ.
3 cardio/gymnastics mini chippers for you today! Move with a purpose, but save the sprinting for the end of round 3.
Scaling Options:
Run -> 250M row
Dubs -> 20 dubs -> 60 Single Unders
V-Ups -> Alt V-Ups
Joint Strike CrossFit 