Warm-up
400m Run
60′ Burpee Broad Jump
30 Gymnastics Kips
MetCon
Choose ONE of the following workouts
Option 1
RX
Every 5 Minutes for 30 Minutes:
500m Row
8 Strict Pull-ups
12 Toes to Bar
16 Push-ups
SCALED/LITE
Every 5 Minutes for 30 Minutes:
400m Row
8 Ring Rows
12 Knees to Elbows
16 HR Push-ups
Option 2
"Open Workout 17.4"
For workout description and variations visit games.crossfit.com
Accessory
2 Rounds:
60sec. Superman Hold
Rest 30sec.
60sec. Side Plank Hold (left side)
Rest 30sec.
60sec. Band Pull-a-parts
Rest 30sec.
60sec. Side Plank Hold (right side)
Rest 30sec.