20 min AMRAP

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

750 m row (No Measure)

Warm-up (No Measure)

3 Rounds
10 Banded X Walks B/L
5 Plank Walk Outs
5 Squat Jumps

Mobility

5 mins

Bretzel (No Measure)

2×10

Bottom Goblet Squat Holds (No Measure)

2×30 sec holds

Weightlifting

20 mins

Goblet Squat (2×10)

Unilateral Goblet Squat (1×10 each side)

Goblet Squat – Two Handed (2×10)

KB Thruster (2×10)

Metcon

20 min AMRAP (AMRAP – Rounds and Reps)

5 Push-Ups
10 Wall Balls (20/14)
15 Box Jumps (24/20)
20 Abmat Situps

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