Unwritten – CrossFit Functional

Warm-up

5 min foam roll

20 arm circles forward/backwards

weighted t’s – 20

lat pull downs – 20

20 sec activated bar hang/ rest X3

Skill

20 min skill work

pull ups/ctb – kipping and butterfly

if proficient – every 1:30 do 3 strict weighted pull ups on bar or rings 8X

Metcon (Calories)

Partner up!

Let’s ROW….

1 min on/1 min off

20X – 10 sec transition

Score is total team calories! Let’s see who can rack up the most!!

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