JUne 24 2021

Warm Up:

4x

Bike/Row 30 sec slow/30 sec M/ 15 Sec fast

2x

10 Spiderman

7/7 KB WindMill

8/8 DB External Rotation

30 Sec Reverse Plank

WOD:

Gym Crew

5x

Amrap 4 Min

20 Sec max GHD Sit Ups

50’ HS Walk

500/400M Row//25/20 Cal Bike

Max Rep DB Strict Press Remaining Time

2 MIn Rest

L3 - 35/25

L2 - 25’ HS Walk, 35/25

L1 - Abmat Sit Ups, 50’ Bear Crawl, 25/15

At Home Crew

5x

AMRAP

20 Sec Max Rep Sit Up

50’ HS Walk/Bear Crawl

400M Run

Max Rep BackPack Strict Press

2 Min Rest