CrossFit – Fri, Jan 2
General Warm-up
10 Rounds for time (Time)
300/240m Row
5 Single Dumbbell OH Walking Lunge Steps 50/35lbs
3 Bar Muscle Ups
5 Single Dumbbell OHWL Steps 50/35lbs
Feel: Cardio
Pace: Sustain
Target Score: Sub 26 minutes
Firebreather: Sub 22 minutes
Deadlift (Touch and Go Deadlift
10-8-6-4
10-8-6-4
Start your set of 10 between 65 and 75%, then add weight each round.
Bike 1,000m Between Sets to Flush)
EXTRA CREDIT
2 rounds
500/450m Row
20 Bodyweight Walking Lunges
5 Burpee Pull Ups