CROSSFIT 190518

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 200m Run

  • 5 Scapular Pull-Ups

  • 10 Slow Air Squats

  • :30s Warrior Squats

Then 2 Rounds:

  • 100m Jog

  • 5 Single KB Strict Presses (each side)

  • 5 KB Waiter Squats (each side)

  • 5 Glute Bridges

2. Skill

<20:00 total>

Rope Climb

For Time (TC=10:00):

  • 25 Rope Climbs

3. WOD

<25:00 total>

“Cement Mixer”

On the 3:00 x 7 Rounds:

  • 400m Run

  • 12 T2B