Shenandoah Crossfit 6.6.13 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)
Strength
14 mins, on the minute- handstand hold (MOD from 24" box) - 1 min max, 3 strict pull ups (black band), 1 min handstand hold (MOD from 24" box) - 1 min max, etc.
Conditioning
21-15-9
Toes to bar (MOD knees to bar)
Jump squats 45lbs
400m run
Time - 18:20
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