CROSSFIT 190602

1. Warm Up + Mobility

<20:00 total>

1 Round:

  • :20 Jump Rope + 10 Slow Air Squats

  • :20 Jump Rope + :30 Warrior Squats

  • :20 Jump Rope + 10 KB Swings

  • :20 Jump Rope + 5 Inchworms

2 Rounds:

  • 6 Cossack Squats

  • 12 Hollow Rocks

  • 6 Wall Squats

  • 12 Superman

2. WOD

<40:00 total>

“Frozen Ropes”

2RFT:

  • 200′ Walking Lunge (10/5 plates)

  • 150 Jumping Jacks

  • 50/35 Calorie Bike/Ski [60/45 Row]