Cycle 4, Week 7, Day 4

CrossFit Rise Above – CrossFit

Warm-up

Row & KBs Warm up (No Measure)

500m row -or- 400 m easy jog

hip/squat mobility

10 down to 1

KBs Swings(35/25)

goblet squats

Metcon

Metcon (No Measure)

2 rounds at each station

each round is 45 seconds of work, followed by 15 seconds of rest

Russian KB Swings(50/35)

20m suicides

plank

row

Pull-ups

20m suicides

Box-Jumps

row

Russian KB Swings(50/35)

20m suicides

plank

row

Pull-ups

20m suicides

Box-Jumps

row
this is a 34 minute workout.

You’ll start with 45 sec KB swing, take a 15 sec rest then do another 45 sec KB swing, then 15 sec rest and do 45 sec of suicides…..

there is no rest other than the 15 sec breaks for the entire wod.

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