CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Bench Press (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

20 Ab Mat Sit ups

20 Air Squats

20 Push Ups