CROSSFIT 190519

1. Warm Up + Mobility

<10:00 total>

10 mins:

  • Stretch on your own for the WOD

2. WOD

<35:00 total>

“Water Country”

For Time (TC=30:00):

Females:

  • 21-18-15-12-9: cal Row [18-15-12-9-6 Bike/Ski]*

  • 50′ Single OH DB Walking Lunge after each round (10kg)**

Males:

  • 27-24-21-18-15: cal Row [24-21-18-15-1 Bike/Ski]*

  • 50′ Single OH DB Walking Lunge after each round (17.5kg)**

* Stay with same machine

** Every 25' change arms

3. Body Armor

<15:00 total>

2 rounds, 2:00 Rest between rounds:

  • Max DB Bench Press (20/12.5)

  • 12 Right-Arm DB Rows

  • 12 Left-Arm DB Rows

  • 12 Lateral Box Step-Ups (6/side)