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

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