CrossFit Crag – CrossFit

Warm-up

Foam roll: quads and glutes

Mini band walks 3×10 each way

Front Squat (3×3 80-90%)

300 m row recovery pace between each working set

Metcon (AMRAP – Rounds and Reps)

Amrap 7

10 push ups

15 abmat sit ups

20 air squats

Back Squat (3×5 75-80% )

300 m recovery row between each working set

Categories: W.O.D.