CrossFit – Fri, Jun 26
Warm-up
Warm-up
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
Metcon
Metcon (Time)
FOR TIME
1000/850m Row
50 Thrusters 20/15 kg
60 Pull-Ups
50 Thrusters 20/15 kg
1000/850m Row
TC 20min
Cool Down Opt.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch
1:00 [Banded Quadruped Rotations]
*Rest as needed between sides, movements and sets.