Everybody's favorite...STAMINA DAY coming right up!
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Wednesday Oct. 10, 2018
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CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30/7:30pm)
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Stamina WOD!
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0:00 – 5:00:
Max Calories
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At 5:00:
50 Singles (right leg only)
50 Singles (left leg only)
50 Alternating single leg singles
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21 Burpee Box Jumps 20/24
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50 Pull-ups
50 Ab-mat Sit-ups
50 Air Squats
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15 Burpee Box Jumps
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50 second BACH*
50 second wall sit
50 second plank hold
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9 Burpee Box Jumps
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Cash-out: 500m Run
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Notes:
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BACH = Bent Arm Chin Hang:Â
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For bigger class sizes, break the class into 2 groups. Group 1 can do the WOD as written. Group 2 will start with the Jump Rope and get as far through the WOD as they can until 6:00 at which time they will hop on a rower or bike and complete 5 minutes of max calories.
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Each athlete will have 2 scores: one for max calories and one for total time.
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