30
Jan
2/1/18
CrossFit Faded Glory – CardioFit
A.: Metcon (AMRAP – Rounds)
5:00 Min Amrap
80 M Run
12 VUps
12 HRPU
rest 3 min
5 Min Amrap
8/10 cal AB
8 per leg box step ups
:20 Jack Knives
rest 3 min
5 Min Amrap
8/10 cal row
10 KB swings 35/53
5 Burpees Open Standard
rest 3 min
555 Meter run (1 Medium Lap)
:30 Sec Bar Hang
1 min Plank
B.: Metcon (No Measure)
4 sets
4 Ring rows supinated grip
:20 Sec hold with rings to chest
5 scapular pull ups