WEDNESDAY APRIL 6, 2016
CrossFit M3 – CrossFit
Warm-up
500m row
3RNFT:
2 wall walk to 15 sec handstand hold
10 burpee pullups
Coach-led stretch
Gymnastics
4 RNFT:
10-15 Ring dips
10-15 Ring rows
25 Walking lunges
10-20 GHD sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 KBS
12 Box step-ups with KB
12 One arm KB thrusters
Mobility
10 mins of mandatory mobility work