A. Warmup

400m Run
Perfect Stretch
Bear Crawl
Inch Worm
Banded Press
Banded Curls
Wrist Openers
10 Pull Ups

B. Strength

Supersets of:
2 x 12 Pendlay Rows
AHAP without breaking set OR form. Stay very strict.

2 x 0:30 Support Hold
Accumulate .5 unbroken minutes.

Reward: Athletes breaking during the rows or during the support holds 10 burpees per break to be performed at the end of the supersets.

C. Metcon

5 Rounds For Time:

20 Sec Hollow Hold
6 Floor Press (135/95)
12 Floor Wipers
6 SDLHP (135/95)
200M Run

Work fast and maintain form. Score total time.

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For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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