Wed: Splash Zone (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit



Jumping Jacks & Torso Twists

Cherrypickers & Arm Circles

Forward Lunges & Up/Back/Overs

Side Lunges & Air Squats

Lat Activiations & Hollow/Arch Swings

Strict Pull Ups (partner assisted)

Push Ups (from knees or box if needed)




Stagger start or start half on Cash Out for larger classes.

Splash Zone (Time)

For Time:

1,500 Meter Row

150 Double Unders

10 Rounds of Cindy

Row could be subbed for a 800M run.

Rx+ is C2B & Weighted Vest for Cindy

Cash Out


3 Rounds:

10 Barbell Rollouts

20 Elevated Glute Bridges

30 Second GHD Supine Hold

30 Second Superman Hold

Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.


Foam roll hamstrings, quads, & low back.

Use KB to smash calves.

Use lax ball to smash sub scap and pecs.