Tuesday, September 30th

crossfit-bona-fide-4Workout for Tues., Sept., 30th:

Warm Up – 7 mins. AMRAP

10 Ring Rows

10 Wall Balls

10 Sit Ups

60′ Bear Crawl

Gymnastics Strength – 8 mins. to Est. 1RM of weighted pull up

Mobility – KB to Iliacus (https://www.youtube.com/watch?v=XJxSlWO5Ctg)

Barbell Strength – Front Squat 5 x 5

WOD – 

12 Front Squat

12 T2B

200m Run

9 Front Squat

9 T2B

200m Run

6 Front Squat

6 T2B

200m Run

3 Front Squat

3 T2B

200m Run

 

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