Posted: 31st March 2015 by jruffing27 in Uncategorized
Comments Off on 03/31/2015

Main – CrossFit

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Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch



-heal walk


-butt kick

-tin man

-high knee


Metcon (Time)

In teams of three, perform three rounds for time of:

Row 800 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

The workout begins with one athlete on the rower. Athletes on the same team cannot be doing the same movement at any time.


5- 10 Minutes Squat Hold (No Measure)

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