SUNDAY WEAKNESS WOD:
CrossFit Danbury – CrossFit
Movement Practice:
4 Minute Bear Crawl / 1 Minute Rest
4 Minute Monkey / 1 Minute rest
4 Minute Frogger / 1 Minute rest
20 Minutes Single Modality:
Choose one (weakest one would be best to practice)
Row for distance
Bike for distance
Ski for distance
Run Two Miles
Core Conditioning Circuit:
40 sec on / 20 sec off
Min 1: V-Ups
Min 2: Left Side Plank Pulses
Min 3: Right Side Plank Pulses
Min 4: Sphinx Pose Pulses
Metcon (Time)
Movement Prep:
4 Minute Bear Crawl
1 min rest
4 Minute Monkey
1 minute rest
4 Minute Frogger
1 minute rest
20 Minutes Single Modality:
Choose one:
Row for distance
Ski for distance
Bike for distance
Run 2 Miles for time
Core Conditioning Set:
12 Minute EMOM: 40 sec on / 20 sec off
Minute 1: V-Ups
Minute 2: Left Side Plank Pulses
Minute 3: Right Side Plank Pluses
Minute 4: Sphinx Pose Pulses