crossfit+wall+ball

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds
10 RingRow
10 HollowRock
:30 Plank
WarmUp BackSquat

1) BackSquat 5×2; Rest 2:00

2) 4 Rounds ForTime
3 WallWalk
10 RenegadeRow 40/25#
Row 500m

Cool
Roll

CF Burn Tue and Thur at 9:00am and  6:30pm.

WarmUp
Run 200m Forward
Run 200m Backward
1 Len KneeUp
1 Len ButtKicker

1) 4 Sets
SledPull 50m (try: bodyweight/75% bodyweight)
Sprint to 1st Gate
RestWalk Back

2) AMRAP20
5 PushUp
10 TTB
20 WallBall 20/14#

$$) 100 DU

Cool

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