Tamalpais CrossFit WOD February 25 2021

10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)

GENERAL WARM-UP

2 Minute Sets

1 Minute Easy Run
30 Seconds Jumping Jacks
30 Seconds Front Plank

1 Minute Moderate Run
30 Seconds Single Unders
30 Seconds Push-up to Down Dog

1 Minute Faster Run
30 Seconds Double Taps
30 Seconds Shoulder Taps

MOBILITY

Calf Stetch on Post: 30 Seconds Each Side

Turn Back Stretch on Wall: 45 Seconds Each Side

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Upper Back
• Lower Back
• Lats
• Shoulders

WORKOUT VARIATIONS

HOME GYM

10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)

MODIFICATIONS

DUMBBELL RENEGADE ROWS

• Single Dumbbell Renegade Rows

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• 30 Second Time Caps
• 30 Double Taps
• 30 Line Hops

RUN

• 250/200 Meter Row
• 200/150 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/15 Calorie Schwinn Bike
• 150 Meter Trueform or Air Runner
• 15 Shuttle Runs [10 Meters]