09/25/2014

Posted: 25th September 2014 by jruffing27 in Uncategorized
Comments Off on 09/25/2014

Main – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-shuffle
-lunge
-heal walk
-carioca
-butt kick
-tin man
-high knee

Metcon

Metcon (Time)

For time:
Run 800 meters
30 ab roll outs 95/65
Run 600 meters
30 Hollow Rocks
Run 400 meters
30 Ab mat sit ups

Buy-Out

(No Measure)

Row 1,000 meters at a recovery pace.

Should be slow. This is not a workout.

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