THUFEB27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

Body Armor Part 1

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Conditioning

Metcon (AMRAP – Reps)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 12/8|R+15/12 Calorie Row

Odd Minutes: 10|R+15 Burpees
*While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round

*Your score today will be the lowest rounds of row calories + your lowest round of burpees

For Example:

If you complete the 12 calorie row and 10 burpees on every round, your score for the day is 22

If you are able to maintain 12 calories on the rower, but drop to 8 burpees in one round, your score for the day is 20

Extra

Body Armor Part 2

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets

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