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| PBR!!!! OH YEAH! THAT IS WHAT I AM TALKING ABOUT!! |
friday:
rest day
CrossFitters
Warm Up: Row 500m, then 3 rounds - 10x supine ring pull ups, 10x jumping air squats, 10x push ups, stretch of your choice.
Work Capacity: Complete 50-40-30 reps of the following...
Wallball (20#/14#)
Jumping pull ups
Endurance: 8x 25m prowler push (4/2 x 45# plates)
*Rest 60-90 seconds between rounds.
Recovery: Walk 200m, stretch!!!
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