CROSSFIT 190514

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 15/12-cal Row

  • 5 Good Mornings

  • 5 Spiderman + Reach (eachside)

  • 15 Glute Bridges

  • 20 Swings

Then by 1 Round:

  • 9-cal Row

  • 6 Burpees

  • 3 Strict Pull-Ups

2. Skill

<15:00 total>

Strict HSPU

For Time (TC=10:00):

  • 50 Strict HSPU

3. WOD

<30:00 total>

“Lead Foot”

AMRAP 4:

  • 27/21-cal Row

  • 27 Burpees

  • 27 Pull-ups

4:00 Rest

AMRAP 4:

  • 21/15-cal Row

  • 21 Burpees

  • 21 T2B

4:00 Rest

AMRAP 4:

  • 15/9-cal Row

  • 15 Burpees

  • 15 Pull-ups

Part #1 (27's) - 1 Full round = 81 Reps

Part #2 (21's) - 1 Full round = 63 Reps

Part #3 (15's) - 1 Full round = 45 Reps