Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Box Squat (3×8 @ 60% 4th set Max Reps chains are opt on all s)

Good Mornings (pulled from the ground and done between box squat )

4×8 sub RDL if you have shoulder issues.

400m Run (Time)

4×400 rest 2 min between set.
Max Effort 400m Run

This is out of focus, but I had to post it of Chris. She has come such a long way since she started here at CFW. We are all very proud of her.