Kicking Off Guest Week. Happy Monday

W- Row 2k total with a partner, switch every 250m, coach lead resting ppl in dynamic stretches

+ 2x15/side: laying lateral leg raise, clamshell, single leg glute bridges

A1) 5 burpee broad jump (Life- burpee) emphasize safe landing

A2) 5 archer push ups (push up, turn and reach, push up, turn and reach

other side)

A3) 5 barbell roll outs (L&S on knees, S on feet)

A4) Row 300m

X 5 rounds, not for time but for quality movement

(Life- 3-4 rounds)

B) For time:

Jump rope 50-40-30-20-10

Ring row 25-20-15-10-5

Sit ups 25-20-15-10-5

(Life- First, middle and final rounds only)

Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC