@Crossfit
Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips
Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
> Wall Ball (10kg low target)
> Box Jump (24”)
- 500m row
Time: 15:20
Then:
”Work your goat” … practiced double-unders for about 20 minutes
Then:
1.5 hours of SPEAR training
