01/31/2017

Dark Sky CrossFit – CrossFit

Warm-up

Spend 10 Minutes stretching problem areas

Back Squat

Every 3 Minutes For 15 Minutes

5 Backsquats @ 75-80%

Metcon (Time)

For Time

100/80 Calories on the rower

Every 1:30 do 12 Ab mat sit-ups. (RX+ 10 GHD)

Your time is the time on the rower after your 100th calorie.

Start on the rower.

By kevinbest73

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