CrossFit – Thu, Jan 16

Warm up – Thursday (AMRAP – Reps)

8:00 AMRAP
30-second Row
5 Half Kneeling Single Arm Dumbbell Strict Press (each)
10 Alt. V-Ups
10 Bird Dogs
5 Downward Dog to Upward Dog

Shoulder Press (6 sets
3 Dead-Stop Shoulder Press (Build in weight)
– Rest 60-90 seconds between sets-)
Metcon – Thursday (AMRAP – Reps)

3 Rounds
40/32 Calorie Row
25 Strict Sit Ups

Time cap:18mins

RX+

3 Rounds
50/40 Calorie Row
30 Strict Sit Ups

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