Monday, 13 Mar 2017

Hope everyone got a chance at 17.3 - If you are registered, make sure your score is entered on the CF Games site (https://games.crossfit.com) by Monday afternoon so Cody can validate :)

Warmup:

Row 250 easy

10 yards Bear crawl

30 seconds Plank

5 One arm thruster with kettlebell (each arm)

5 Thorasic high fives (each arm)

Row 250 moderate

10 Mountain climbers (each leg)

10 yards Pigs on ice skates

10 Ankle rotations (each side)

10 One arm circles

Row 250 fast

S/S/S:

Overhead Squat 5-5-5-5-5

WOD:

7 min AMRAP:

- 30 Double Unders

- 15 GHD Situps

- 10 Wall Balls (20/14)