Es Spicy.

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CrossFit Roux 2 – Rowfit

Warm-up

3 Rounds:

250 meters

10 KB Good mornings

10 banded side steps in each direction

Metcon

Metcon (No Measure)

6 x 4 min AMRAPS w/ 1 minute rest after

1) 500m as fast as possible (in remaining time – max straight leg sit-ups

2) 500m afap (in remaining time – max russian twists)

3) 500m afap (in remaining time – max ab choppers)

4) 500m afap (in remaining time – plank hold – if release – get back in in until time runs out)

5) 500m afap (in remaining time – leg ups)

6) 500m afap (in remaining time – hollow body rocks or holds)