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October 21, 2014

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Upx2

Warm Up: 1x
15 PVC Windmill
15 PVC Pass Through
15 Leg Swings
15 Hindu Push Ups
15 Ring Push Ups
15 Jump Squats
15 Bulgarian Split Squats (each)


Strength: 10 Min EMOM
3 Push Press (climbing)


WOD: For TIme
1000k Row
40 Pull Ups
30 Thrusters 95/65
20 Lateral Bar Burpees

Core: 3x
50 Sit Ups
50 Banded Back Ext.

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