CrossFit Workout – Thursday 07/13/2017

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Recovery WOD

AMRAP in 22 minutes, 4 complete rounds minimum of
200 single under
60 second plank hold
30 weighted situp w/slam ball
20 ball slam 20/15
10 burpee
Stop and perform 50 strict hollow rolls when the clock hits 10:00, then resume the round where you left off.

* Record number of rounds plus extra reps completed in 22 minutes or total time to complete four rounds if over 22 minutes. 

Warmup
CF Cleveland AB Routine
15 reps each x 4 rounds
add 200 meter row or run to each round

Cool down: Iron chair, record max hold time, then stretch or toll out whatever is tight.

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