Let It Row! Let It Row! Let It Row!

CrossFit XD – CrossFit

Warm-up

4 Rounds

10 Moving Dead Bugs (each side)

10 Air Squats

1 Bear Crawl (down and back)

10 Kip Swings

Mobility

Downward and Upward Dog

Forearm Stretch

Tricep/Lat Stretch

Superfriend Elbow Floss

Metcon (AMRAP – Reps)

With a running clock set for 12 minutes complete:

2 minutes of Rowing (calories)

2 minutes of Toes 2 Bar

2 minutes of Rowing (calories)

2 minutes of Push Ups

2 minutes of Rowing (calories)

2 minutes of Push Jerks #115/75

*Score is total reps

Written by adminxd on December 12, 2014. Posted in Uncategorized

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