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

3×6 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