Monday 7/9/18 - Eeemom


W: 5:00 Row Moderate Pace 3 Rounds: 10 Hip Swings 10 PVC Pass Throughs 10 Hanging Strict Knee Raise

M-1: 5 Sets:

Dumbbell Reverse Lunge (Not Walking) 8 Reps Per side @3130 Tempo

Half Kneeling Single Arm Press 8 Reps Per side @3130 Tempo

Ring Face Pulls 8 Reps

Goal: Complete quality sets at tempo.

M-2: 21:00 EMOM | Alternating a) 10 Wallball 30#/20# b) 30 DU

c) 6 Toes-to-Bar

Goal: Complete movements within the minute. Load: Choose load that allows for Goal to be met.

Example: 10 Wallball 20/14

15-30 DU

6 K2E

10 Wallball 14/10

30-50 SU

6 Knee Raise

Cooldown: 2-3 Min Lizard + Pigeon Per side

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Fargo, ND 58104
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ashley@crossfitfargo.com
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