Warm-up: 2 Rounds: 400m Indian Run 4 Burpee/KTE/Pull-up complex Workout: 5 Minute AMRAP @80-85% Effort 5 Chest to bar pull-ups 25 Double-unders Rest 3 Minutes 5 Minute AMRAP @80-85% Effort 10 GHD Sit-ups 10 Kettlebell Swings 1.5/1 Pood Rest 3 Minutes 5 Minute AMRAP @80-85% Effort 5 Toes to bar 20 Walking lunges Rest 3 Minutes 5 Minute AMRAP @80-85% Effort 100m Run 15 Air Squats Post total rounds completed in each AMRAP to comments. “Prescribed Scaling for Women” with Tony Budding and Katie Hogan,CrossFit Journal preview video [wmv] [mov] “Flipping A Tire” with Rob Orlando – video [wmv] [mov]
