CROSSFIT

CROSSTOBERFEST PREP DAY

20:00 ROW*
0 -7:00 Moderate pace, at 7:00 increase pace, at 14:00 increase pace till the end.

THEN

20:00 Mobility WOD

SPARK

FLOOR PRESS

Floor Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

4 X 16 Alt V-Bird Dogs from Elbow Plank:-)

7-UP

EMOM x 12 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :50 V-ups
MIN 3 – :50 KB Goblet Lunges (53/35)|(35/26)

(Score is Total Reps)