Main – CrossFit
Warm-up
Warm Up # 3 (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: Dislocates, Anchored T-Spine, Elbow Stretch (refer to “receiving” poster)
Strength & Skill
Inverted Ring Rows (12-12-12)
Toes-To-Bar (12-12-12)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats