Warm up
4 rds
3 swimmers
6 banded mu (easy to moderate)
3 wall walks – workout style
6 calorie row
30 toe raises
Workout Emotm 32
Min 1 – 40 seconds open style wall walks
Min 2 – 30 seconds muscle ups
Min 3 40 seconds row cals
Min 4 30 seconds box jump overs
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 