Warm up / Preparation:
- Get into teams of 4 (in a pinch, teams of 3 NOT teams of 5)
- Warm up together with your team… take turns suggesting/leading an activity
- Remember: this is where you can really demonstrate that you have been listening and are familiar with our warm up activities and patterns.
- Everyone can stretch/roll/use bands while watching the instructional video…
WOD: Tire Gone Bad
Today we are going to modify a popular Crossfit workout. Some friendly competition may ensue…
Each of the following stations will last 1:00 with a 3:00 break between rounds. Each group rotates through all 6 stations (did I mention we do this three times?). Only 3 team members working in a given minute. In successive rounds, the same group of 3 may NOT work at a given station.
- Wall ball
- Tire flip
- Rock jump
- DB push press
- Pendlay Row
- Rest/Water
Scoring: each flip of the large tire is worth 2 points, each flip of the small tire is worth one point. Anyone slacking on the other stations (less than 3 people working, no effort at a reasonable number of reps, poor reps where solid ones are possible, etc) will have points deducted from their team total.
Work hard, have fun!
Brett's Fitness Blog 