Main – CrossFit

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Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

High Knees

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Stretches: T-Twist/Scorpion, Instep, Floor Sweeps


Metcon (Time)

15:00 AMRAP

5 Push Press (115#/75#)

5 KB Swings (53#/35#)

5 Burpee Box Jumps (24″/20″)

One partner performs a round while the other rests. Switch after each round.

Rest 3:00

For Time:

60 Pull Ups

60 SDHP (75#/53#)

60 Box Jumps (30″/24″)

60 Push Press (75#/53#)

60 Calorie Row

60 Push-ups

20 Body Blasters

Each team must complete all total reps before moving to the next movement.

Body Blaster = Burpee, Pull-up, T2B