One Trip

Sep 4th, 2019

Category: CrossFit

One Trip

Morning Sprint Work

Warm-up
In 5 minute Complete
30/25 Calorie Row
100m KB Carry
Then AMRAP
Russain Swings

Midline
30-20-10
Hollow Rocks
Plank KB Drags

WOD
40-30-20-10
Calorie Row
Kettlebell swings (1.5|1)
Box Jumps
200m KB carry after each round

Level 2- 1|0.75
Level 1 –0.75|0.5

Extra Work
3 Rounds
100ft DB Walking Front Rack Lunge 50’s|35’s
10 Burpee Over the Dumbbells