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Dreaming of the green and gold

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Warm-up

Metcon (No Measure)

ISO-STABILITY:

3 sets of

Alternating Contralateral Dead bugs – 30 seconds
Knee Hug to Horizontal Lunge Twist – 10 yards

Weightlifting

Close Grip Bench


SWOD:

10 Sets of:

3 Close grip Bench Press @ body weight

3 Reverse Wall Climb to Push up

Metcon (20 Rounds for distance)

WOD:

20 sets of:

Row 30 seconds for max meters

Rest 30 seconds

– damper at 4

– record meters per set, all sets 100% effort