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09/19/2019

18
Sep

09/19/2019

CFT – CROSSFIT

Pre-Training

2 Rounds Not For Time:

200m Jog

10 Groiners/Leg

8 Scorpions/Side

4 Static Inchworms

Rest 2:00

2 Rounds Not For Time:

100m Row

20s Low Plank

10 Push Up Position Shoulder Retractions

10 Ring Rows

Aerobic Capacity

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5:00 minutes, then perform a 500m row at max effort for time.

500m Row (Time)

Max Effort 500m Row