CrossFit – Wed, Sep 25
General Warm-up
2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
240925 (Time)
– RX –
For time:
3,000-m row
– INTERMEDIATE –
For time:
2,000-m row
– BEGINNER –
AMRAP 12:
Max-meters on the rower.
Skill Work (Checkmark)
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Stretching
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
Same as Rx’d
