11.22.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up-

10 Minute AMRAP (For Quality)

2 Turkish Get-ups (Right arm)

10 Therapy Squats

2 Turkish Get-ups (Left arm)

10 TRX T’s and Y’s

A. 10 Minute EMOM-

Odd Minutes- 5 Strict Pull-ups

Even Minutes- 30 second Hollow Hold

*If you have muscle-ups, sub them for the strict pull-ups

B. For Time-

500m Row

50 Russian Kettlebell Swings (75/53)

100 Weighted Sit-ups or GHD Sit-ups

500m Row

*Stagger the row as needed

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