Wednesday April 26, 2017 - CrossFit Continuity

Wednesday April 26, 2017

15:00 warm up

row/run/bike @easy pace

Mobility- coach led

2 rounds of [10 alternating pistols or lunges + :20-:30 handstand or tripod hold]

+

A. 1 snatch balance + 2 overhead squats, 1-1-1-1, 2:00 rest

B. Chin over the bar hold or pull up negatives, 3x :30, :60 rest

+

For time: (15:00 cap)

500m row

50 double unders (sc-25) or 100 single unders

25 goblet squats

15 toes to bar

5 wall walks

15 toes to bar

25 goblet squats

50 double unders (sc-25) or 100 single unders

500m row

+

2 rounds not for time:

:30 hollow rocks

6-8/side 1-arm dumbbell rows

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