Tomorrow

Tomorrow

Warm up: CrossFit Warmup x 2

Health and Fitness
A. Four sets of:
A1. Push Press x 6-8, rest 45s
A2. GHD Back Extension x 8-10 @2111, rest 45s

B. Against a 4-minute running clock, perform the following for max reps:
Row 600 Meters
Wallball x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Slam ball

Rest exactly 4 minutes, and then….
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Wallball x Max Reps

Classic:
A.Four sets of:
A1. Push Press x 3 reps , rest 2-3mins (build to “today’s” heavy triple)

B. Three sets of:
B1. GHD Sit up x 8-10 @2010, rest 45s
B2. GHD Back Extension x8-10 @2010, rest 45s

C.Against a 4-minute running clock, perform the following for max reps:
Row 600 Meters
Wallball x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Slam ball

Rest exactly 4 minutes, and then….
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Wallball x Max Reps
D. Mobility- up/down dog, gut smash with KB