Monday April 24, 2017 - CrossFit Continuity

Monday April 24, 2017

15:00 warm up

200m run or row

Mobility- coach led

2 rounds of [10 goblet squats + 10 russian kettlebell swings + 5 strict pull ups]

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Every 3:00 for 4 sets:

1&1⁄4 front squats, 2-3 reps

Get in some double under and/or rope climb practice during your rest

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AMRAP in 9:00

200m run w/wall ball (not required, but do it if you’re up for the challenge!)

14 wall balls, 14 to 9’/20 to 10’

10 strict pull ups/barbell pull ups/ring rows

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2 rounds not for time:

:30 2-arm passive hang from bar

10-15 light band pull-aparts

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