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