Sliding into FriYay!

 

CrossFit WOD

For time:
400 M Run + 50 Cal Row
Rest 3 Minutes
800M Run + 30 Cal Bike
Rest 3 Minutes
800M Run + 30 Cal Row
Rest 3 Minutes
400M Run + 50 Cal Bike

Finisher:
2x (with dumbbell)
10 Single Leg Deadlift each
10 Bentover Row each
20 Alternating Bicep Curl 10 each
5 Inchworm +5 Sec Hold

* Finisher may need to be done
after class if we run out of time

Mobility:
LAX Ball/Foam Roll:
IT Band, Hamstring, Calf


SWEAT

4 Rounds
MIN 1: HRPU
MIN 2: Ring Rows/Strict Pull-ups
MIN 3: Burpees
MIN 4: DB Upright Rows
MIN 5: AmericanSwings
MIN 6: Rest

15 min AMRAP
100m partner tire flip
8/10: Cals on bike