Gym – CrossFit

“If you don’t challenge yourself, you don’t know yourself.”
-David Goggins

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Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron cross/RO2VS

20 Jumping jacks

10 Air squats

10 Reverse lunges ea leg

10 Cals bike/row/or ski

3 rounds

5 Burpee box jumps

20 Mountain climbers

Goodell (Time)

5 Rounds for Time

400 meter Run

20 Wall Balls (20/14 lb)

14 Kettlebell Swings (53/35 lb)

38 reps of “X”

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.
35 min time cap