09/19/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

100 Butt Kicks
100 High Knees
Practice Du’s for 5 min.
3 rounds:
10 Wall Balls
10 Sit Ups
10 Box Jumps (20/24)

Skill

Weighted Pull-ups (3×5)

Metcon

Metcon (Time)

150m Run
21 Pull Ups
21 Ball Slams (20/30)
200m Run
15 Pull Ups
15 Ball Slams
400m Run
9 Pull Ups
9 Ball Slams
650m Run

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