Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Ring Rows (5 sets of :30 on/ :45 off)
elevate feet if possible
Metcon (Time)
30 cal row
30 WB 20/14
3 stone 2 shoulder AHAP
20 cal row
20 WB
2 stone 2 shoulder
10 cal row
10 WB
1 stone 2 shoulder
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Four sets of:
Front Squats x 6-8 reps
Rest 30 seconds
Farmer’s Carry x 5 shuttles
Rest 30 seconds
Double-Under Practice x 60 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 ring rows
6 Wall Ball Shots