14.3.19

CrossFit 972 – CrossFit

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Metcon

Crossfit 19.4 Open Primer (No Measure)

4:00 Bike/Row/Run

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace

—into—

3 Rounds (low intensity)

3 Slow Wall Squats

4 Inchworms

5 Monkey Stretch

—into—

3 Rounds (moderate intensity):

5/side Suitcase Deadlifts

30 Double-Unders

10 Russian Kettlebell Swings(light)

30 Double-Unders

15 AbMat Sit-Ups

Rest :45s-1:00 between efforts

—into—

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8/direction)

—into—

4:00 Bike/Row/Run

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace