Main – CrossFit
1: Back & Hamstring (No Measure)
Run 400 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
2 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
2: Deadlift
3: Row Sprint Pyramid (5 Rounds for time)
Row 100, 200, 300, 400 & 500 meter sprint. Rest two minutes between each round. Objective in to increase V02 max, therefore, there is no pace, row at 100% effort every round.