Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- squats
- pull ups
- push ups
- double unders
- GHD
- sit ups
- hip extensions
WOD:
for time:
row 500 meters
50 wall ball, 20/14
50 double unders
50 push ups
50 ab mat sit ups
50 box jumps
50 slam ball, 30/20-25
50 box jumps
row 500 meters
CrossFit Games – A Visit to the Ranch
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