Every 4min for 3 rounds:
A1. Front Squat @30X1 8-10
A2. DB standing upright row @3010 10-12
+
For time:
10-1
kb goblet squats 70/53
walking lunges/each leg
+
Groups of 4:
p1 – 150m row/AD 30sec all out (either or)
p2, p3, p4 – rest
team cycles through five times
********CFNF will be closed this Saturday for the First Four competition at CrossFit Alpharetta*******
****** Bootcamp will still meet at CFNF at 8:00AM on Saturday******
Powell raises are good scapula stability exercises. You should be able to do at least 10% of your bench press on this movement.
