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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