Main – CrossFit
(No Measure)
500m row
Hip swing x 15 each leg
Foam roll x 5 min
Plank hold – 30sec right side, 60 sec center, 30 sec left side (3x)
**2 min of total work, rest 2 min between sets.
Metcon (Time)
3 RFT
50 double unders
40 airsquats
30 ABMATs
Rx+ = knees to elbows x 20 instead of ABMATS