Rowing Drills and L-sits
Squat
2 x 5
1 x 5+
Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)
Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.
Compare to 09/01/12.
Finale: Spend 2 minutes per shoulder mobbing.
Maddie gets warm with some OHS
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