9.28 – 10.2

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

30m Time Cap –

250 KBS

125 Warrior Sit Ups

50 Wall Ball Shots

25 T2B

Row for Max Distance with remaining time (sub ski or bike)

Workout 2 –

Box Squat – 5-5-5-5-3-3-3

Body Row – 3×10

Dips 3×10

OHS – 3×3

GHD Extensions – 3×8

7m AMRAP

7 Burpees

7 SA KB Snatches (per arm)

7 Air Squats

Workout 3 –

Row For a personal Target!

*E3MOM perform 7 burpees

 – or –

Ride For a Personal Target!

*E3MOM perform 12 pull Ups

 – or –

Ski For Personal Target!

*E3MOM perform 12 Box Step Overs

*personal target is the nearest 500m to your previous 30m distance PR

Workout 4 –

8 Rounds for Time

200m Farmer’s Carry

25 Cal Bike

15 Push Ups

10 Sit Up Get Ups (35/25)

Workout 5 –

Crossfit Hero WOD!

Daniel

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

– post –

25 Sorinex Roll Outs