05/19/2015

C2 – CrossFit

Warm-up

Rowling (No Measure)

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m
5 Rounds Each

Note:

Complete 5 Inch Worms + 5 Squat Jumps between each round

Every M off 100 athletes must complete 1 burpee

Conditioning

Metcon (No Measure)

Every 4:00 for 28:00

Alternating Rounds:

250m Row

15 KBS (1.5/1)

10 Alt. SA KB Press

&

400m Run

12 Box Jump Overs (24/20)

Mobility

2:00/shoulder Barbell Smash

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