- Featured Article – http://games.crossfit.com/article/concept2-rower-makes-open-debut
- .
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) HSPU’s
- Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max Reps (kipping)
- * Rest 60 sec btwn repeats
- .
- then…
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- 2) AMRAP the following for 3 Rounds (i.e. 18 min):
- 1 min – DU’s
- 1 min – Burpees
- 1 min – Shoulder to OH (30 kg / 50 kg)
- 1 min – SDHP (12 kg / 20 kg)
- 1 min – Pull-up’s
- 1 min – KB Swings (16 kg / 24 kg)
- .
- Score = Reps
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – The Concept 2 Rower (http://games.crossfit.com/article/concept2-rower-makes-open-debut)
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