Equip: Rower, Low Rings, Bar (95/65), SB (30/20), KB (70/53)
WARM-UP:
*Active Stretch: Toe-Hold Squat, Elephant Walk, Side-to-Side Lunge
3 Min. AMRAP -
*3 x Triangle Push-Up
*3 x PVC Pass Through
*3 x PVC OHS
*3 x PVC Strict Press
-then:
*3 x 100m Run (increasing pace w/ ea. 100m)
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SET #1
“Row Coe”
25 Min. AMRAP -
*10 kcal Row
*10 x Thruster (95/65)
*10 x Ring Push-Up
SCORE = Total Rounds (+ any extra Reps or kcal)
-great goal: 10+ rounds
-Note: "Coe" is a CrossFit Hero WOD (10 Rounds of 10 Thruster (95/65) and 10 Ring Push-Up)
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SET #2:
15 Min. AMRAP -
*AMRAP of Overhead Squat (95/65)
-@ every break: 100m Slam Ball Run (30/20)
SCORE = Total Reps OHS
-great goal: 100+ reps
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SET #3:
7 Min. AMRAP -
*Single-Arm KB Burpee-Deadlift + Lateral Hop over KB (70/53)(1 arm atop bell for push-up, 1 arm on DL)
SCORE = Total Reps
-great goal: 50+ reps
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