180808

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Active Samson + Air Squats
http://comptrain.co/class/workout/wednesday-7-18-18/

Warm-up (No Measure)

Movement Prep

:20 Seconds Row @ 24 Strokes Per Minute

:20 Seconds Row @ 26 Strokes Per Minute

:20 Seconds Row @ 28 Strokes Per Minute

5 Burpees (Slow and Controlled)

5 Burpees (Slightly Faster, But Still Controlled)

1 Round

1st Minute: :45 Second Row

2nd Minute: :45 Second Burpees

“Fortitude” (No Measure)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees

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