Condition One CrossFit, Condition One CrossFit 2 – CrossFit
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
3×6 kb windmill (6 per side)
3x:45-:60 second plank hold
3×8 1/2 kneeling Arnold press (per side)
Metcon (3 Rounds for time)
3 rounds
15/12 cal assault bike
Rest as needed