Posted by IN

Blink 182

16 July 2016


Wentzville – CrossFit

Warm-up

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Skill

Focus on Proper Rowing Technique

Metcon

Metcon (Time)

Teams of 4: FOR TIME 10k row

**Rowers must switch stations every 250m

Station 1- Row

Station 2- 10 hollow rocks or 10 sit ups

Station 3- 10 burpees

Station 4- rest