CROSSFIT 90 31/10/2020

Warmup with some Odd Object Stuff
then directly into Conditioning

3 min per station
A: Right-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer Carry
B: Left-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer Carry
C: Hold in Ring Support x 20-30 seconds into AMRAP Ring Dips

then 3 min rest

D: 2 Prowler Pushes to 2 prowler drags
E: 15 SB Press to 3 L Prowler Pulls
F: 10 SB Squats to 2L SB Walk to 10 SB Squats

B:Conditioning

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (120kg/80kg)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 1 round run to 1 round Cindy 5/10/15 Pullups/pushups/Airsquats

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