Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Line Drills

Movement Prep

10 mins

(No Measure)

Pigeon Stretch

3×10 Weighted Pass Throughs

Calf/Ankle Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

20 Back Rack Step Ups (45/35)(20/16)

10 Hollow Rocks
Rest 5 mins

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

100m Run

1 Round of Cindy
Rest 5 mins

Metcon (AMRAP – Reps)

6 minute AMRAP

Row for meters

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