Morning @ Albany CrossFit:
WU: 15x Pushup/Squat/Pullup (C2B)/Situp
10 Roll-Overs
10 GHD Situps/Back Extensions
3 Rounds of 10 Reps of:
- Roll-Overs
- 45# OHS
- GHD Situp
- GHD Back Extension
- Pullup (C2B)
- Ring Dip
Strength Work: 5 HSPU & Handstand work
WOD:
"Karen" (150 20# WB for time)
Time: 8:55
Post: Double Under Work, 48 Burpees, Handstand work, Stretch
Evening: POSE Run 400m, 49 Burpees, Run 400m
Amy:
Morning: 48 Burpees
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