Wednesday, January

CrossFit

Conditioning
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

RX: 50/35
RX+: 60/40
MRX: 40/25

Finisher:
For time:
30 Wall Walks
Cap 10 min.

HIIT
:30/:30/1:00/1:00 Rest

2 ROUNDS
BSS R/
BSS L/
Squat jumps
Wood chopper R/
Wood chopper L/
Long leg sit ups
Single arm suitcase DL R/
SA suitcase DL L/
Sumo DL high pulls
Jack knife R/
Jack knife L/
Hollow Hold
SL Glute march R/
SL Glute march L/
Prisoner get ups