8 min AMRAP

Main – CrossFit

Warm-up

400m run (No Measure)

Warm-up (No Measure)

10 Med Ball Cleans
20 Abmat Situps
30 Air Squats

Gymnastics

Inverted Ring Rows (5×5)

1.5 Ring Rows

Metcon

8 min AMRAP (AMRAP – Rounds and Reps)

30 Air Squats
20 Abmat Situps
10 Burpees

Afterbash

Prowler Pushes (Distance)

Push prowler on turf as far as possible in one minute. Don’t throw up on turf.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s