CrossFit Workout 6/13/18 Wednesday

Warmup
3 rounds of:
10 sampson lunges e/leg. Focus on pushing your hips forward without arching your back.
200m row
10 scap pullups

Workout Warmup
3 rounds of:
7 wall balls building above workout weight
5 t2b
3 box jump step down, building to workout height

CrossFit Workout
30 min AMRAP
1000m row
60 wall balls 20/14
30 BJSD 24/20
30 T2B
1000m row
40 wall balls
20 BJSD
20 T2B
1000m row
20 Wall balls
10 BJSD
10 T2B
*Girls go to 9 feet today.

Coach’s Note
This workout will be long and slow. Break the movements into manageable sets. If you end on the row, empty the tank.

Lift
Find a 10rm front rack split squat/leg. Rest at least 3:00 between legs.

Skills
3:00 AMRAP sets of 4 unbroken kipping HSPU

Conditioning 
none today