Monday
E2MOM x 5
5 Barbell Strict Presses
20 Empty Barbell Bent Over Rows
OR…….OPEN 22.1 Re-Test
AMRAP 15
3 Wall Walks
12 Alternating DB Snatches
15 Box Jump Overs
AMRAP 15
5 HEAVY American Kettlebell Swings
8 Double DB Push Press, 50/35
14 Single DB Box Step Ups, 50/35
Tuesday
AMRAP 4
21/18 Calorie Row
21 Abmat Sit-Ups
21 Burpees to 6in target
** Rest 4 mins **
AMRAP 4
18/15 Calorie Row
18 Abmat Sit-Ups
18 Burpees to 6in target
** Rest 4 mins **
AMRAP 4
15/12 Calorie Row
15 Abmat Sit-Ups
15 Burpees to 6in target
** Rest 4 mins **
AMRAP 4
12/9 Calorie Row
12 Abmat Sit-Ups
12 Burpees to 6in target
3 Rounds for Quality
20 Seated hamstring Curls, band
20 Walking RDLs (10 each leg)
15 Supermans
Wednesday
30 Rounds for Time
100m Run (8/6 Cal Bike/Row)
5 Shoulder to Overhead, 95/65
1 Legless Rope Clomb/2 Rope Climbs/3 Rope Gett-Ups
Thursday
PARTNER FUN!!!
Accumulate 7500m Row as a Team (6km Run or 450 Cal Bike)
E5MOM (Running, every 1km): Each partner completes 50m HEAVY farmers carry.
Friday
TBD – CrossFit Open WOD 22.2
Saturday
TBD
Sunday
Go outdoors and use your fitness.
