CROSSFIT

METCON

3 Rounds for Time
21 Push Up
15 Push Press 95/65
9 Burpees
500m Row/ 400m Run

Abdominal METCON

For Quality Time:
50 V Ups
50 Sit Ups

We are giving our glutes sort of a rest today. Push ups can be scaled to your knees. Push Press weight should be scaled to keep you moving. This workout should be pretty fast with the last round being a pretty difficult push.

The second part is for time, but the movement should be quality. Quality over rushing.