CrossFit – Sun, Jun 28
General Warm-up
AMRAP 22 minutes (AMRAP – Rounds and Reps)
10 Wallballs 20/14lbs
3 Shuttle Runs*&
*1 Shuttle Run = 50m out and back
Every round, add 5 Wall Balls and 1 Shuttle Run, for example:
15 Wall Balls
4 Shuttle Runs
20 Wall Balls
5 Shuttle Runs
Etc.
Feel: Cardio
Pace: Sustain
Target Score: 5 Rounds
Firebreather: 6 Rounds
400m Jog
20 Calf Raises
20 Tib Raises
10 Leg Swings / side
50m High Knees
50m Butt Kickers
100m Skipping
15 Med Ball Squats
1 50m Shuttle
15 Med Ball Thrusters
1 50m Shuttle
15 Wall Balls
1 50m Shuttle
15 Wall Balls