Varsity | Salem, VA
Conditions: 60 deg. F | Overcast
PAX: Herman, Herschel, Pipeline
Q: Pipeline
Herman cranked the Metallica and we were off. Everything done using a Rogue CrossFit box:
Round 1
Irkins x 15
Derkins x 15
Dips x 15
Two laps around building
Round 2
Box jumps x 15
Step-ups/burpee x 15
Step up/reverse lunge x 15 each leg
Two laps around building
Round 3
Around the world plank x 1
Bulgarian split squat x 15 each leg
Elevated glute bridge x 15
Two laps around building
Rinse and repeat until time’s up. We ran through the entire workout three times in 45 minutes.
That rocked. Alphas will reconvene next Tuesday!