CFKSQ – CrossFit
Workout of the Day
1. Conditioning – “Double Chocolate Fudge Ripple”
Metcon
Double Chocolate Fudge Ripple (Time)
2 Rounds For Time
30 Strict Pull-ups
Run 800m
Delta:
30 Towel or Table or Bent Over Rows
Warm-up
1)
High Knees
Butt Kicks
Military Walk / Walking Lunge /
Bear Crawl / Spider Crawl / Crab Walk (20 ea or in a circle around square) / Calf Stretch :03 ea x 5
2)
Run 200m
3)
10 Scap Pull
8 Negatives
3 strict
4)
Run 100
2 Strict Pull-ups
Run 200
4 Strict Pull-ups