Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWOD: 35 Min 4x 1 Minute Planks 100 Bicycle Abs 4×10 DB or Barbell Bent over rows. 4×10 Lat Pull Downs 4×15 DB Curls 50 Band Curls (fast) . During the lifts you must accumulate 100 Cal Row Or 100 Cal Ski Or 1 Mile Run…
