Group Warm-up
Coach’s Choice
Daily WoD
“BROCK”
In teams of 2, complete*:
100cal Row
100cal Ski Erg
100cal AABEvery 2 minutes: Both teammates perform 7 burpees. Switch who’s working at this time as well. You can’t start back onto the work until BOTH teammates are done with the burpees. Start with 7 burpees before getting on the rower.
100cal Row
100cal Ski Erg
100cal AABEvery 2 minutes: Both teammates perform 7 burpees. Switch who’s working at this time as well. You can’t start back onto the work until BOTH teammates are done with the burpees. Start with 7 burpees before getting on the rower.
In Honor Of
Dan Groh of Kato CrossFit programmed this workout for his five-year-old son, Brock. Brock was recently diagnosed with cerebral adrenoleukodystrophy and will require a bone marrow transplant to save his life. If you complete this workout, please post a picture to Instagram with the hashtag “cantstopbrock.”
Mobility
Roll Quads / Posterior Chain