Monday 05.15.17

Warm Up
3 Steady Rounds
50′ Inch worm
50′ Burpee Broad Jump
-then-
Row 300m HARD

Strength:
Back Squat 4×4 @75-85%

MetCon:
Half “Angie”
50 Pull Ups
50 Push Ups
50 Ab Mat Sit Ups
50 Air Squats

E: 30 reps each; kipping jumping or ring rows; snaking allowed but c2g
F: 40 reps each; thicker bands; snaking allowed
P: thinnest band; slight snaking allowed
C: as written
C+: full Angie w 20:00 time cap

After Party
Core = 30 Tuck planks on frisbee
Competitor Extra =
EMOM for 14 Minutes = 10 GHD Sit Ups, 15/10 Calorie Row, Alternate Movements

About Nikki

CrossFit 1525 coach/owner
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