Friday September 8, 2017 - CrossFit Continuity

Friday September 8, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

5:00 skill work of choice

+

A. Front squat, 4-4-4 @30x1 tempo, 2:00 rest

B. Seated dumbbell Arnold press, 3x6-8 @21x1 tempo, :60 rest

+

AMRAP in 10:00

50 double unders (sc-25) or 125 single unders

100m run

14 alternating reverse goblet lunges, moderate/tough

100m run

+

Not for time:

400m cool-down walk

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