Warm Up
Group Circle
2:00 Jump Rope Practice
3 Rounds with Partner
3 Inchworms with Push Up
6 Kipping Knee Raises
Partner Row
*Person on rower alternates each time the partner completes kipping knee raises. Both partners complete each station 3 times.
Pressing Strength
Bench Press
Sets of 5 Reps (unbroken) climbing as able for 16:00.
*rest about 2:00 between sets. If you can no longer climb in weight before time is up, continue at your heavy weight.
Workout of the Day
15:00 AMRAP
25/20 Calorie Row
15 Toes to Bar
50 Double Unders
Cardio CrossFit (7am, 12pm)
25:00 AMRAP
25/20 Calorie Row
20/15 Push Ups
15 Toes to Bar
50 Double Unders
Cool Down
1:00 Banded Lat Stretch each side
1:00 Floor Chest Stretch each side
1:00 Shoulder Smash each side
Calf Stretches and Plantar Fascia Massage