Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 minute cap

Athlete’s choice

Focus on glutes, hamstrings and lower back.

NOTE: Start getting out equipment as you are warming up. DO NOT wait until the 15 min warm-up cap to start getting your equipment.

Metcon (Time)

For time:

800m run

50 DU’s

40 Sit-ups

30 Alternating DB cleans (tot) (50/35)

400m run

50 Push-ups

40 KB swings (53/35)

30 Box jumps (24/20)

800m run

50 Lunges (tot)

40 Pull-ups

30 Goblet squats (DB or KB)

400m run

50 DU’s

40 Sit-ups

30 Burpees
Goal: Under 40 minutes