Crossfitness – CrossFit Generation

PART A3 x 10 repsBand DeadliftsBand Pull-ApartsBand Shoulder Press

PART BRow Your Boat (CFG Benchmark)3 x 500m Row Sprint

Rest 3 minutes between sprints

PART ASplit Stance Squats 8 x 2 reps (2 per side)

PART BAMRAP in 15 mins5 Pull-Ups10 Push-Ups15 Squats

PART A4 x 30 second stationsSupine Flutter KicksSide Plank R

Side Plank L

Birddogs

PART B3 RoundsBike 1200m

15 KB ½ Swings

30 Hanging Knee Raises

PART APull Ups 8 x 2 reps or 10 mins working on progressions

PART B4 Rounds20 Wall Balls40yd Sled Push60 Dubs/120 Single Unders

PART A5 Sets3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead

PART B

3 Sets3 Lying Rope Climbs1 min plank hold

then,

3 Sets10 Plank Walk-Ups20 Bench Jump Overs

then,

3 Sets20yd Walking Lunges20yd Suicide Runs