Main – CrossFit
Warm-up
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
Burpees
Stretches: T-Twist/Scorpion, Instep, Floor Sweeps
Metcon
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