7-11-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

With a partner Row 250 M Each

-then-

Grab a set of light DBs and a Box with your partner:

Complete:

10 DB Lunges each (total)

10 Renegade Rows each (total)

10 Alternating Step-ups each (total

Mobility

Wall Slides: 2 x 10

Wrist mobility drills

Gymnastic Skill

EMOM 10:

50 Ft. each arm Bottoms Up KB Carry-ODD

20s Hollow Body Hold-EVEN

Metcon

Metcon (AMRAP – Reps)

25 Min AMRAP w. a partner:

20 Renegade Rows 50/35

20 Box Jumps w. step down 24/20

20 DB Walking Lunges 50/35

40 Cal Row
*Split Work however desired.

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