CrossFit

CrossFit

03-20-2020
03202020

Warm-up
2 rounds:
10 lateral quick jumps
5 up-downs
5 inchworms
10 hollow rock
5ea. arm circles – big, med, small; forward and back
Metcon
Metcon (Time)
10 Rounds:
30 Double-Unders or Jumping Jacks
7 Tempo Push-ups (7 second descent, explode up)

* scale to Jumping Jacks and/or 5 Tempo Push-ups (5 second descent, explode up), regular push-ups or knee push-ups

Monster Mash
Metcon (Time)
03.16.2020 | MONSTER MASH

3 Rounds for time of:
400m run
30 Thrusters, 45/35

5 Rounds for time of:
25 Foot Handstand Walk
5 Power Cleans, 185/135

4 Rounds for time of:
25 Sit-ups
15 Kettlebell Swings, 53/35
5 Ring Muscle-ups

*Rest 5 minutes between workouts.