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03-14-2019

South Slope CrossFit – American Heavy Athletics

CONDITIONING

Warm Up:

5 Minutes:

–Foam Roll

–LAX Glutes

500m Row, increasing intensity every 100m

2 Rounds:

2 Inchworm, pedal feet

4 Table Top Extensions W/ Kickouts

6 Reverse Lunge

8 Band Pull Aparts

Metcon (Time)

(Time Cap = 14 Minutes)

For Time, With Partner

2,500 Meter Row

EMOM = Burpee to Target

Reps = 4/4 – 5/5 – 6/6 – 7/7 Etc…

***Partners alternate Burpee penalty each round***

***Burpee reps increase +1 every two minutes / each round for the athlete until meters are accumulated***

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