CrossFit workouts consist of functional movements performed at a high intensity. They test the limits of your strength, speed and endurance, with or without a group setting. Today’s dynamic, full-body WOD, was designed by Coach Adrian Gongora at I AM CrossFit VIDA Brickell, in Miami. You can do this wod solo, but you’ll work much harder in a group setting. Check it out. This CrossFit routine will take your fitness to the next level.

4 Rounds

15 Shoulder 2 Overhead

20m Front Rack Walking Lunges

20 T2B

250m Row

For Time: 25 Min. Cap

Shoot for 15 Min.