11/10/2017 | Cable CrossFit

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Warm-up

500m Row
Then 3 Rounds of
10 D ball Thrusters
10 Alternating Step Ups w/ D ball
10 Ring Rows
100 m Run with D ball

Strength

Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 1 minute
Supinated Grip Pull-Ups x 4-6 reps
Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 20 minutes of:
10 DB Thrusters
10 Box Jumps
200 Meter Run

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