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Components

The Double Duece

1/28/2017

Yoga/Mobility

Foam Roll Calves
-2 minutes each side

Warm-up

BW General Warm up

2 Rounds

1 minute each:
Pass thru's
Inch Worm Pushups
Burpees
Air squats
Plank

WOD

The Double Duece (Time)

RX:
2000m Row
50 Sit-ups
200 Double Unders
50 Sit-ups
2 mile run

RX+:
2000m Row
50 Toes-2-bar
200 Double Unders
50 Toes-2-bar
2 mile run

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, January 28, 2017

Male Clients

King
Ray

9 AM CrossFit

38:40

600 singles

Female Clients

Bianca
Weber

9 AM CrossFit

35:37

Christina
Tovar

9 AM CrossFit

38:48

mashaya
swenson

9 AM CrossFit

34:15

1 mile 300 jump rope

Tracy
Auber

9 AM CrossFit

37:55

No row. 4 mile run instead.