Grand Mesa CrossFit – CrossFit

Accessory Work

3 Rounds Not for Time

:30 Plank on Left then :30 Right

10 V-Ups

10 GHD Sit-ups

Accessory Work

3 Rounds Not for Time

10 Ab Wheel Roll-outs

10/10 Russian Twists 20/14

10 Strict TTB

Metcon

Metcon (Time)

6 x 200 Run

:90 Rest Between

Score is Final time to complete all Sprints
Ensure you take the full rest

Pace SHOULD be your mile pace to work slower twitch muscles NOT PR pace