Wednesday 7/23/14

Watch the crossfit games

5 min row
2 sets of:
5 wall squats
10 squats
5 jump squats
10 iron cross

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020
Rest 60 seconds

Individual or in teams of 2 with only 1 partner working at a time.
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

400m walk
AMRAP static hang from bar
pulley couch


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s