Friday 070616

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Stay Strong CrossFit – CrossFit

Warm up (No Measure)


1000m Row

2 RD’s

14 Spider Lunges

12 Ring Rows

12 Hip Circles ea. Leg

Weightlifting

Sled Drag (EMOMx12 Build to a heavy 40ft sled pull)

*Pull through the blue lines

WOD

Metcon (Time)

L1

5 Rounds For Time

1 Rope Climb

20 Sit Up

400ft Shuttle Run or 4x50m Run

Rx

5 Rounds For Time

400ft Shuttle Run or 4x50m Run

2 Rope Climb

20 Sit Up

RX+

10 Rounds For Time

400ft Shuttle Run or 4x50m Run

1 Legless Rope Climb

20 Sit Up
*Shuttle Run is done as 5 Down and Backs