CrossFit – Fri, 7 Aug
warm up – Friday
2 ROUNDS
30-second Row (light)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Reverse Lunges
Into…
2 ROUNDS
10 Wall Ball Thrusters (Light Ball)
10 Pike Shoulder Taps
20 Banded Pull-Aparts
100m Moderate Row
Metcon – Friday (54 Rounds for reps)
FREEDOM (RX)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
15 Wall Balls (20/14)
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)
(KG conv: 9/6)
time cap:25mins
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)
(KG conv: 9/6)