CrossFit Crag – CrossFit

Warm-up

Lax Ball: Pec minor and lat

Bench Press (Heavy 3 for day )

Renegade Row (4 x 8 each arm )

Superset while benching

After glow (AMRAP – Reps)

5 minutes max burpee shuttle runs (18 ft)

Rest 1

4 mins max calories row or bike

Rest 1 min

3 mins max step ups ( 35/26) goblet pos 20 inches for both genders

Categories: W.O.D.