CrossFit – Fri, Jun 2
Warm-up
Metcon
Seal Team 10 (Time)
4 Rounds
500m Row
100ft Double Kettlebell Front Rack Carry (2×70/53)
Finisher
Abs & Arms (Weight)
3 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 3 minutes b/t rounds-
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
-Into-
:30 Front Rack Hold (moderate)
1 Set (at workout pace):
200m Row
25ft Front Rack Carry (at workout weight)