Posted: 31st March 2014 by jruffing27 in Uncategorized
Comments Off on 03/31/2014

Main – CrossFit

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Warm-up (No Measure)

Row 500m
100 jump rope
Row 250m
50 Jump Rope


Metcon (5 Rounds for time)

5 Sets Each For Time

Row 250
50 Double Unders

Rest while next heat goes or about 2-3 minutes. Each set should be a max effort sprint.


Warm-up (No Measure)

50 hip extensions
2 minute squat hold
shoulder mobility with bands

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