07092019

07092019

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

10 Scap Pulls

10 Banded Tricep Push Downs

5ea. Single Arm Ring Rows

5 Tempo Push Ups 3010

Strength Superset

4 Rounds

12 Single Arm KB Row (right arm)

12 KB Skull Crushers

12 Single Arm KB Row (left arm)

(1:30 rest)

Metcon (Time)

3 Rounds

12 Alternating Front Rack Reverse Lunge

12 Burpees Over the Bar

24 Air Squats

Cooldown

Foam Roll Glutes and Quads

1:00 Pigeon

1:00 Couch

1:00 Puppy Dog

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