Row, Row, Row your boat gently down the steam….

Fitness Heroics – CrossFit

merrily merrily merrily merrily, CrossFit is but a dream…of PAIN!!!!

Yoga/Mobility

VOODOO FLOSS KNEES!!!

Warm-up

10 AMSAP (Wrists) (No Measure)

10 minute AMSAP

10 wrists circles clockwise

50 Jump Rope

10 wrists circles counter clockwise

10 Lion King Lunges

Skill/Strength

Ring Rows (3x Max Effort)

Metcon

DeadPull…get it? (Time)

For time

Scaled:

100 Deadlifts @ 30% of 1 Rep Max

Penalty for setting bar down:

5 Ring Row

with a run to Racetrack and back

RX:

100 Deadlifts @ 35% of 1 Rep Max

Penalty for setting bar down:

5 Pull-up

Run to Racetrack and back

RX+:

100 Deadlifts @ 40% of 1 Rep Max

Penalty for setting bar down

5 Chest-2-Bar Pull-up

Run to Racetrack and back
25 Minute Time Cap

Cash Out

5×10 of T-Flyes on rings or TRX