Main – CrossFit

Warm-up

(No Measure)

Posterior Chain Floss
Leg Over Leg Banded Stretch
Runner’s Stretch
Then,
50 Feet
High Knees
Butt Kicks
Side Shuffle
Carioca

Skill

Metcon (Time)

100m Sprint

Metcon

Metcon (Time)

5 Rounds
10 Kettlebell Swing, 70#/53#
15 Box Jump, 30”/24”
20 Wall Ball Shot, 20#/14#
25 Double Under