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Saturday, February 10, 2019

2019 February 9
by bk

Warmup

Rotate through 2 sets at following stations:
(45 seconds each / 15 second transition)
1. row
2. air squats
3. bike
4. plank (high, low and/or side….athlete’s choice)
5. PVC (15 toe touch + passthrough…then, dislocates in remaining time)

Integrity Strength and Conditioning Open House Community WOD

In teams of two, with one person working at a time:

AMRAP in 7 minutes:
Bike 16 calories
24 Russian kettlebell swings

AMRAP in 7 minutes:
16 toes-to-bar
24 wallballs

AMRAP in 7 minutes:
Row 16 calories
24 burpees

-Rest 1 minute between each AMRAP

Post team name and total reps per AMRAP to comments

CrossFit Integrity, Charleston, SC

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