Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 sec bike/row

EB RDL

Scalp pull ups

15 lunges

Metcon

Metcon (Time)

For Time:

Run 1000m

Row 200m

Run 800m

Row 400m

Run 600m

Row 600m

Run 400m

Row 800m

Run 200m

Row 1000m
Accessory Work

Some extra bonus CORE work if you like:

8 Rounds:

20sec. of Russian DB Twists (35/20lb.)

10sec. Rest

Russian Twists:

https://www.youtube.com/watch?v=N5j0NbJvH4o