WARMUP
8 min AMRAP
1 min cardio
8 burpees
STRENGTH
Abs!
3×10-20 of each:
Alt. Vups
Weighted Sit-ups (or GHD sit-ups)
Russian Twists
Flutter Kicks
1 min plank
WOD
Rowing Intervals (2:1)
5 min work
2.5 min rest
4 min work
2 min rest
3 min work
1.5 min rest
2 min work
1 min rest
1 min work
*Score is total cals. Restart the rower every interval- no rollovers! Keep track, because the rower will most likely shut off. Feel free to use a different machine, but note it on the board.
OPTIONAL POST WOD
Accumulate:
1 min handstand hold/plank (Rx+ freestanding)
1 min Ring Support L Sit
200’ Farmers Carry
CrossFit Reserve 