Never Doubt – CrossFit
Warm-up
400m run
3 rounds
DB curl to press x10
1:00 jump rope
3-5 ring rows/pull ups
Plate Ground to overhead x10
Conditioning
Metcon (3 Rounds for reps)
A. 3x 5-minute rounds for max reps at each station:
From 0:00-2:00, row 400 meters then double-unders
From 2:00-3:00, dumbbell push jerks (35/25)
From 3:00-4:00, pull-ups
From 4:00-5:00, hang squat cleans (35/25)
Rest 5 minutes between rounds
Strength
3 rounds
6 Medball leg raises w/medball
12 second L-Sit
24 russian twists
Rest 1:00