9/8
400 m Run / 500 m Row
25 Sit Ups
25 Push Ups
25 Air Squats
25 Knee Raises
25 Arm Circles (fwd&bk)
5 Inchworm w/ Push Up
Dynamic
WOD
20 Minute AMRAP
12 cal Row
10 KBS (53/35)
50' Walking Lunges
Endurance WOD
70 Double Unders(210 singles)
60 Wall Balls (20/14)
50 Air Squats
40 Sit Ups
30 Burpees
20 KBS (53/35)
10 Knee Raises
*200 m Run at Beginning, after each exercise & at end
Posted on Thu, September 8, 2016
by Star Spangled CrossFit