Monday the 22nd

 

crossfit-games-2013-row-event-600x400

I.
Mobility: Work on Ankles & Quads
3 Rounds
10 Lateral Squats
10 Pull Ups
40 Double Unders

II.
Back Squat – 3×3 @87.5%

III.
5 Min. Jog
Then
Row 20 Minutes for Distance

IV. Please choose ONE of the following based on perceived weaknesses.

IVa.
AMRAP (7) 
10 Calories on Bike
10 Wallballs 30/20#
10 Chest to Bar Pull Ups

IVb. 
Slow pistols
3 Rounds
10 Left Leg
10 Right Leg
Rest :60

IVc. 
Back Rack Walking Lunges – 4×10 Steps (Per Side)

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Filed under amrap, crossfit, crossfit government island, Power Lifting, strength & conditioning, WOD

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