03/25/2015

Dynamic Warm Up

2 Rounds of 20-30 Meters of:

High Knees

Buttkickers

Lateral Shuffle

Over/Unders

Walking Dead

Inchworm to Push Up

Walking Knee to Chest

Backwards Sprint

Sprint

Shoulder Press (5 RM + 2x Max Reps @ 80%)

Metcon (AMRAP – Rounds)

AMRAP 8 Minutes:

100M Run

12 KB Swings (70/53)

6 Box Jumps (24/20)

-Rest 3 Mins

Metcon (Time)

Repeat 8 Min AMRAP For Time

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Posted on March 24, 2015 in CrossFit

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