Friday exercise.

I discovered my quitter yesterday. I’m humiliated to confess that I mentally gave in on the final row.
Heat up:
10ea Shoulder rotations, windmills, gunslingers, hip rotations.
20m Strolling lunges
20m Reverse lunges
20m Bear crawl
20m Beast crawl
Motion coaching:
25ea Mace swings 25lbs
10 Membership arms prolonged lunges 25lbs
10 KB Racked squats 20k
Exercise:
25 Mace swings 25lbs
1 min max effort Assault bike
X2
10 Membership arms prolonged lunges 25lbs
1 min max effort Ski
X2
10 KB Racked squats 20k
1 min max effort Row
X2
Depend complete energy or distance per max effort.
#crossfit #hardwork #hardtokill

supply

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