Thursday August 10, 2017 - CrossFit Continuity

Thursday August 10, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 light bent over dumbbell rows + 10 bird dogs]

+

A. 2 hang power cleans + 1 split jerk, 1-1-1-1-1, begin a set every 2:00

B. Bent over kettlebell rows w/both hands, 3x6-8 @21x1, :60 rest

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For 8:00

3 kettlebell swings

3 box jumps

3 burpees

6 kettlebell swings

6 box jumps

6 burpees

9…..

12….

Etc….

+

2 rounds not for time:

10/side plank rotations

:45 front leaning rest

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