Thursday

CrossFit 5150 – CrossFit

Metcon

Cardio Complex (Time)

For time:

Round 1

1000m Row

1 mile Bike

200 singles

Round 2

750 Row

.8 Bike

150 Singles

Round 3

500m Row

.6 Bike

100 Singles

Round 4

250m Row

.4 Bike

50 Singles

4:30 Body Building

Incline bench (5×10)

DB incline bench press

5 sets of 10 building

Alt with rows

Bent Over Row (5×10-12)

5 sets of 10-12 rows

Any kind – your choice

Good Mornings (5 x 10)

5 sets of 10 building

Alt with split squats and core

Split Squat (5 x 10)

5 sets of 10 (5-R/5-L)

Core (Checkmark)

Chose an ab/core movement

sit ups, GHDS, planks, Russian twists, etc.