Warm-up
Row 500m
4-way shoulders
10 Toe-touches
WOD 1
3 Rounds for time
5 Ring rows
5 Beginner's Push-ups
5 Assisted squats
WOD 2
AMRAP in 4 min.
Car Trunks
Finisher
Row until you feel done!
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Always Forward CrossFit
- Craig McDonald, CrossFit Level 1 Trainer and Backcountry Guide
- Granville, Ohio
- I offer fitness training using the CrossFit method in addition to backcountry education, trip planning and guiding services to almost anywhere in the continental U.S. My goal is to always move you forward! If you want to stop by try out a session, drop me a line at mcdontron@gmail.com
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WOD 1: 4:53
ReplyDeleteWOD 2: 20 10# and under
ReplyDeleteFinisher: Row 300m
ReplyDelete