04/22/2017

Dark Sky CrossFit – CrossFit

Warm-up

2 rounds

200m row

20 weighted walking lunges

10 pullups

Front Rack Reverse Lunge

Every 2 Minutes for 14 Minutes (7 sets)

Alternating Front Rack Reverse Lunge

Set 1 – 10 Reps

Set 2 – 10 Reps

Set 3 – 8 Reps

Set 4 – 8 Reps

Set 5 – 6 Reps

Set 6 – 6 Reps

Set 7 – 4 Reps

Increase Load each Set

Laura Mayes (Time)

4 Rounds for Time

40 Double Unders

12 Shoulder-to-Overheads (135/95 lbs)

12 Back Squats (135/95 lbs)

12 Burpees

By kevinbest73

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