CrossFit – Thu, Aug 24

American Fit Co Northwest – CrossFit

Warmup

5:00 Cardio:

Rowling: w/ partner try to row to 100m exactly

go over – burpees

go under – squat jumps

1) 0:30/side Hamstring Floss

2) 5/side Lunge + Hamstring Stretch

3) 5/side 3s Hold Calf Stretch on rig

Metcon (No Measure)

3000m Row or 6000m Bike or 2400m Run

Rest 4:00

5 Rounds:

250m Row (Fast)

125m Row (Easy)

or

500m Bike (Fast)

250m Bike (Easy)

or

200m Run (Fast)

100 Run (Easy)