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| early morning pool shot |
wednesday:
rest day
CrossFitters
Warm Up: Run 400m, 20x Wall ball, Run 400m, 20x pull up.
Work Capacity: Complete the following for time...
50x 2 for 1 wall ball (20#/12#)
5x rope climb (15ft)
40x 2 for 1 wall ball (20#/12#)
4x rope climb (15ft)
30x 2 for 1 wall ball (20#/12#)
3x rope climb (15ft)
20x 2 for 1 wall ball (20#/12#)
2x rope climb (15ft)
10x 2 for 1 wall ball (20#/12#)
1x rope climb (15ft)
Endurance: 1x 500m row sprint
*If over 1:30 for men and 1:45 for women, perform a second 500m row penalty. For the second row, if over 1:45 for men and 2:00 for women, perform a third 500m row penalty. Rest 3-5 minutes between rows, if necessary.
Core: 50x evil wheels
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