07/08/2014

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Metcon

Metcon (No Measure)

400 m sprint
2:00 rest btw
x4

100 m sprint
1:00 rest btw
x4

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP
100m Farmer Walk (1.5/1)
3 Partner High Five Burpees

RX+
Smile and have fun while working out.
Parter ‘A’ does FW. Upon return Partners do 3 burpees simultaneously and high five at top of each burpee.

Mobility

Frog Stretch :60 x 3

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