Thursday 3.07.19

Buy in: Walk 400 or Row 500 or Bike 30 Calories. Side-lying bridges, toes to bar, cat/cowmel, hip thrusts, front scale to back scale 5 reps/side. See CrossFit.com for video instruction of a scale. Mobilize. Organize. Prepare for the workout.

For time:

Run 800 or Row 1000 or Bike 60 calories

100 meter suitcase carry in one hand, then switch hands at the 200 meter turnaround.

Run 800 or Row 1000 or Bike 60 calories

12 Pull ups

21 KB Swings

Run 800 or Row 1000 or Bike 60 calories

30 Wall Balls

30 Box Jumps or Step Ups

Run 800 or Row 1000 or Bike 60 calories

200 meter farmers carry

Mike Alley1 Comment