Warm Up
500m Row or 2 Minutes AirDyne
3x
10 Pullups
10 Good Mornings
10 Powell Raises (Per Side)
Strength
Both Classes
3-3-3-3-3 Pendlay Row
Conditioning
CrossFit Performance
“Skipping Karen”
60 Wall Balls (20/14)
EMOM 20 Double Unders
Sub for this WOD is Tuck Jumps
CrossFit Fitness
Max Effort Wall Balls (20/14) in 4 minutes
Rest 2 Minutes
Max Effort Burpees in 2 Minutes
Rest 2 Minutes
Max Effort Double Unders in 1 Minute
Sub for Double Unders in this WOD is Single Unders.
Stretch
Death
Shoulder Extension
