Sunday Grit
CrossFit M3 – CrossFit
Warm-up
500m row or 15 cal assault bike
3 rounds:
2 wall walks
20 air squats
2 rounds:
10 hollow rocks
10 superman rocks
Set-up stations and warm up all five movements in today’s metcon.
Metcon
PARTNER WOD
In teams of two (or three for novices) with only one partner working at a time:
20 burpees
100 box step-ups with kettle bell
20 burpees
100 push presses
20 burpees
100 goblet squats
20 burpees
100 kettle bell swings
20 burpees
30 min TIME CAP
