Shenandoah Crossfit 6.5.13 Workout
Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)
Run 400m
Strength
3 x 30sec tire flip
3 x 30sec banded blank (black band)
Conditioning
5 rounds: 3 min AMRAP / 1 min rest
7 Push Press @ 65lbs
6 Barbell Step ups @ 20" @ 65lbs
5 Burpee over the box @ 20"
Reps: 130
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