Thursday October 12, 2017 - CrossFit Continuity

Thursday October 12, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 light dumbbell push press + :30/side pec stretch]

+

A1. Bench press, 3-2-1-1 @21x1, :60 rest

A2. Uneven carry (1-arm KB front rack, 1-arm dumbbell farmers carry), 4x20m switch arms every set, :60 rest

+

2 rounds for time:

40 row calories

25 kettlebell swings

15 burpees

+

2 rounds not for time:

:30 hanging knee tuck

10/side quadruped hip extensions

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