Warm-up
400m Run
then
2 rds
10 RDL Walks (10lb DB)
10 Air Squats
10 Ring Rows
10 Lateral Line Hops
Mobility
PVC
Specific Warm up
20 sec Row
20 sec of no push-up burpee over the rower
Rest 1 min
40 sec Row
40 sec of no push-up burpee over the rower
Rest 1 min
9 Cal Row @ 80% effort
9 Burpees over the Rower @ 80% effort
Rest 3-4 minutes
WOD
27-21-15-9
Row Calories
Burpees Over the Rower
Cooldown
2 min (es) Barbell Quad Smash
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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