WARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups
MOBILITY & SKILLS
GHD Sit Ups – Peg Board
CrossFit Mentana Meet RMTDWN & Regionals
On a running Clock; Perform:
3,2,1 PEGBOARD
in 20′ time cap:
1 Peg Board
then
3 Rounds
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball #9/6
Then
1 Peg Board
Then
20 mt KB Weiter Carry #24/16
10 Deadlift #100/70
Then
1 Peg Board
Rest 5′ Then:
TRIPLE 2
2000 mt Row
200 Double Unders
2 Miles Run (3200 mt)
