Thursday

CrossFit Prince George – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds

Partner Warm-up

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Cal Bike

600m KB Farmer Carry (70/53)

150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed.

Optional Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

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