TUES AUGUST 6, 2019 - CROSSFIT

“The place between your comfort zone and your dream is where life takes place.” -Helen Keller

Warm-up

400 Meter Run
--
3 Rounds
5 Inchworms with a push-up
10 KB Swings
10 KB Push Press (Total)
5 Jump Squats

Metcon

Metcon (Time)

"Kelly Rowland"
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie RowTime Cap: 28:00

1 Round of Kelly:
400 Meter Run*
30 Box Jumps (24/20)
30 Wallballs (20/14)

Sub:
*1200 Meter Assault Bike
*500 Meter Row

Accessory Work

3 Supersets:
1 Minute Heavy Kettlebell Front Rack hold
20 GHD Sit-ups*
Rest 2 Minute Between Sets

Sub
*10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

 

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