CrossFit
Extended Warmup
3 Sets for Quality
5-10 Reps Strict HS Pushup or DB Strict Press
5-10 Reps of Strict Supine Ring Rows or Ring Rows
Fitness
EMOM 18 Min
1) 10 Shuttle Runs
2) 20 Situps
3) Max Reps DB Renegade Rows
Rx
EMOM 18 Min
1) 10 Shuttle Runs
2) 10 Toes to Bar
3) Max Reps DB Renegade Rows 30/20#
Rx+
EMOM 18 Min
1) 10 Shuttle Runs
2) 15 Toes to Bar
3) Max Reps DB Renegade Rows 50/35#
Masters
EMOM 18 Min
1) 10 Shuttle Runs
2) 20 Situps
3) Max Reps DB Renegade Rows