“Post 13.5 Hangover Cure”

CrossFit

Warm-Up / Skills

Moblilty with trainer:

1 min each arm/leg:
-1st rib
-butt cheek
-partner quad rub

then…

dynamic warm up with trainer

View Public Whiteboard

Metcon

Buy in: 1000m row

then 30 sec max reps at each station:

KB Swings (blue/red)
air squats
push ups
ball slams (20/14)
hollow rocks
HSPU’s

rest 2 mins then repat the 30 sec max rep cycle

THEN

Buy out: 1000m row

score is your total amount of reps

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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