CROSSFIT 190414

1. Warm Up + Mobility

Alt OTM * 8 (2rds):

  • Station 1: 45s Machine

  • Station 2: 45s DUs

  • Station 3: 45s Slow Glute Bridges

  • Station 4: 45s Mobility Station:

  • 1: Walkouts

  • 2: Any kind of good mornings

2. WOD

“Seal Level”

For Time (25min cap):

  • 2,500/2,000 Meter Row

* Every 3 Minutes (Starting at 0:00):

  • 10 Kettlebell Swings (24/16)

  • 30 DUs/45 SUs

3. Skill

2 Rounds:

  • 20 KB Front Rack Reverse Lunges

  • 100m Farmers Carry

  • 30 Banded Good Mornings

  • 30 AbMat Sit-Ups

  • Rest 3 mins

* 2 Kettlebells or 2 Dumbbells; Farmers Carry should be heavier