WEDNESDAY CROSSFIT 05/22/19
GRIND & SPORT:
A. Skill Work
Rowing skill work progressions
arms only
arms + hips
arms + hips + legs
GRIND:
600 meter row
40 wall ball shots
20 burpees
400 meter row
30 wall ball shots
15 burpees
200 meter row
20 wall ball shots
10 burpees
SPORT:
600 meter row
30 thrusters, 75#/45#
30 burpees over the bar
400 meter row
20 thrusters
20 burpees over the bar
200 meter row
10 thrusters
10 burpees over the bar
Core:
Player’s choice: saw plank, c2 pike, or c2 knees to chest
4 sets x :30-:40 seconds
rest as needed
(minute 2)
