CrossFit WOD 3/9/17

“Active Recovery” for Friday’s CF Open WOD, 17.3.

Please understand the need for these active recovery WODs… I have no clue what CF Headquarters will be releasing for the next workout for the CF Open. They are released Thurs evening at 8pm and I program them for Friday’s workout. I do not wish to get anyone injured by programming something on Thurs that they just so happen to program for the Open WOD on Friday. This can be redundant and excessive and lead to injury.

Furthermore, if you think you are too good for some good old fashioned cardio, you are wrong. Come get you some!

Warm-up:
Run/Row 400m
3 rounds of:
30 Jumping Jacks
20 Alt Lunges
10 Squats

Mobility:
Knees, ankles, good

WOD:
“Jerry”
For time:
Run 1 mile
Row 2k
Run 1 mile

Posted in Workout of Day