3/9/17 – Bikes, Prowlers & Burpees – Oh My!

lisa hoffman rowing

CrossFit All Levels

AMRAP 2

Cals on the Assault Bike

Rest 2:00

AMRAP 2

Prowler Push & Pull

Rest 2:00

AMRAP 2

Burpee Box Jumps

Rest 2:00

x3

Strength

A. Deadlift – 4×5.5.5, rest :30/as needed

B. Iron Scap

C1. Barbell Rollout – 3×10

C2. GHD Plank Holds – 3xME

Endurance

4x10m Moderate Run, 200m Jog Recovery

4x100m Run, 100m Walk Recovery

2x100m Sprint, :60 rest