18.5 viewing tonight. Crossfit lounge 6pm.
6:30 PM O lift with EA
Warmup:
500 m row or 400 m run
Mobility:
CS/dynamic stretch
B warmup:
50 abmat situps, palms on the ground feet weighted
100 DU's/300 singles
Workout warmup:
10 min alternating EMOM
150 m run
150 m row sprint
Workout:
7 rounds for time:
21 Ball slams
15 Box step-ups, 20" for all.
9 Burpees
Run 150
Open athletes cut rounds to 5 or less.
Endurance:
10 rounds for time:
21 Ball slams
15 Box step-ups, 20" for all.
9 Burpees
Run 150
Lift and skill: do mobility