10/12/18

Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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Rowing Warm Up (No Measure)

20 pulls just legs

20 pulls just arms

20 pulls arms and back

20 full pulls

5 100m sprints full effort

take 1-2 minutes between each

Metcon (No Measure)

Accessory work

3 sets 8-10 reps each

dumbbell external rotations

bent over rows

barbell push ups

red band ab work

Metcon (Time)

3 rounds

500m row

20/16 cal assault bike

3 min rest