A couple of MP CrossFit “Fire Breathers”!

Main WOD:

“Lola”

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

 

5 rounds for time

 

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Compare to 11 JAN 12

 

 

 

CFE WOD:

Choose a sport:

Run, Row, Bike, or Swim

 

Run: 200m, rest 2 min; 400m, rest 3 min; 600m, rest 4 min; 400m rest 3 min; 200m, rest 2 min

Row: 250m, rest 2 min; 500m, rest 3 min; 750m, rest 4 min; 500m rest 3 min; 250m, rest 2 min

Bike: 600m, rest 2 min; 1200m, rest 3 min; 1800m, rest 4 min; 1200m rest 3 min; 600m, rest 2 min

Swim: 50m, rest 2 min; 100m, rest 3 min; 150m, rest 4 min; 100m rest 3 min; 50m, rest 2 min

 

For sprint time

 

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Gymnastics WOD:

Flexibility:

Hold right leg side split for total of 3 minutes

Hold left leg side split for total of 3 minutes

Hold right leg straddle, nose to knee, for 3 minutes

Hold left leg straddle, nose to knee, for 3 minutes

Hold center straddle, chest too floor, for 3 minutes

 

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