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Wednesday CrossFit

16
Aug

Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

1-3 Strict Pull-Ups

9 Prisoner Squats

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

:20 second Samson Stretch each side

*move slow through moments, not for time

2: Metcon (Time)

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 M Run

5 KBS, 5 TTB

10 KBS, 10 TTB

15 KBS, 15 TTB

(70/53)
*Substitute run for either:

1000m Row or

50/35 Cal bike

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