Warmup:
Mobility drills
Partner Row 1200
15 x 2
a. medball situp toss
b. medball standing twist toss r/l
c. medball wallball toss

 

WOD:

For time:
• Row 2,000 meters
• 50 wall-ball shots, 20-lb. ball
• Row 1,000 meters
• 35 wall-ball shots, 20-lb. ball
• Row 500 meters
• 20 wall-ball shots, 20-lb. ball
 

Cooldown:

5 min row (You should be able to talk at this pace)

 

5-5:30p

Core Circuit

3 Rounds of:

 

30 Sec of Mountain climbers/StepUps

30 Sec of Cat/Cow Stretch

30 Sec of Heels to Sky

30 Sec of Partners assisted Situps (P1 works/P2 rests)

30 Sec of Plank

30 MedBall toss (Side to Side)

30 Sec of Bicycle

Rest 3 minutes…

 

CrossFit Lite

7:30-8:15p

Warmup:

Mobility drills

500m Row/Ski

10 Pushups

10 Airquats

10 Box Step Ups

 

WOD:

21-15-9

Cal Row/Ski

Burpees

Box Jumps/Steps Ups