Friday August 11, 2017 - CrossFit Continuity

Friday August 11, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

5:00 gymnastics skill work of choice

+

A. Front squat, build to a tough triple in 10:00

B. Half-kneeling dumbbell press, 3x8-10/side @21x1 tempo, :60 rest

+

For time (15:00 cap)

400m run

80 air squats

60 sit ups

40 row calories

20 pull ups

+

Not for time:

400m cool-down walk

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