Main – CrossFit
Garage Games WORLD 3 (No Measure)
2 Rounds NOT for time –
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 GHD back extensions
Shoulder Press (3 Sets of 3)
Metcon (3 Rounds for reps)
30 Second AMRAP of Front Squats:
Record each round for total reps, and list loads in remarks.
Helen – Partitioned (Time)
3 Rounds of:
21 KBS 53/35
1 Minute Rest
All out sprint for each round
Bent Over Row Burn-Out:
Naked Bar of 45, 35 or 15 – 50 Bent Over Rows for time.
Stick to the areas that are the most tight, quads are likely your biggest culprit. Work them good.