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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

2 rounds

200m row

8 pike ups on rower

8 alt. spiderman lunges

4 scap pull ups + 6 beat swings

Conditioning Skill

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (No Measure)

4 rounds

:20 hollow hold + 15 V-ups OR tuck ups

8-10 strict pull ups (use bands if needed)

10 bent over DB row