Friday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
Strength
Thruster (5-5-3-3-2-2)
*every 2 mins for 6 rounds
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)
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