CrossFit Epiphany – CrossFit
Warm-up
200 M Run
20 Single Leg Calf Presses on #45 Plate (10 Each Side)
30 Second Calf Stretch (Each Side)
200 M Run
20 Lat Pull Downs (10 Each Side)
10 Down Dog to Push Ups
200 M Run
1 Length Windmill
10 Burpees
Skill Development
Double Unders
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
RX: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
500 M Row
200 M Run
50 Double Unders
SC: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
500 M Row
200 M Run
100 Single Unders
Post WOD Mobility
Calf, Quad, & Hamstring Focus
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