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Main – CrossFit


Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)


A: Back Squat (@ 21X0 2 x 3 @ 75%, 3 x 3 @ 80%, 4 x 1 @ 85%)

B: Bulgarian Split Squat ((6-8″) @ 21X0 3 x 8 each leg)


REST 2 min between Metcons!!!

C: Metcon (Time)

1000m Row
15x Push Press (135/95) (5’s)
10x Box Hops (24/20)
*Push Press done is sets of 5, no more and no less!!!

C: Metcon (Time)

Run 1mile
25x T2B (5’s)
15x Ring Dips (3’s)
*T2B done in sets of 5, no more no less!!!
*Ring Dips done in sets of 3, no more no less!!!

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