Announcements
DRINK LOTS OF WATER DURING AND AFTER TODAY’S WORKOUT…LOT’S OF MUSCLE BREAKDOWN!!
BOX – CrossFit
Row 500m (No Measure)
Row 500m EASY-MED pace
Bent Over Row (4×12 Get Heavy)
Partner Up (AMRAP – Reps)
One person working the other static hold: (Can’t move until the person is doing their hold)
20 min AMRAP
0-4 Minutes: Clean/Handstand Hold
(165/115)
4-8 Minutes: DL/Chin Up Hold (165/115)
8-12 Minutes: Russian Swing/Push Up Hold (70/53)
12-16 Minutes: Ring Push Ups/Back Plank (Feet 6 inches off ground)
16-20 Minutes: Pull Ups/Bottom Squat Hold (with KB from swings)