CrossFit Running, Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the "Pose" method: Weight on ball of the foot, legs in the "4" position with full body lean, back knee slightly bent.

AMRAP 20 min
Run 400 meters
150 Double-unders or 600 Singles
50 Burpees

LEVEL 1 SKILL
400 Meter Run (2:04)

CrossFit Running, Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the “Pose” method: Weight on ball of the foot, legs in the “4” position with full body lean, back knee slightly bent.

FOUNDATIONS WOD

“Jerk and the Box”
AMRAP 15 Minutes:
15 Box Jumps
15 KB swings (53/35#)
15 Push Jerk (135/95#)

Skills: Push Jerk, KB Swing