3-12-15

Main – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

2 Rounds

20 Jump Ropes L. Leg

20 Jump Ropes R. Leg

20 Jump Ropes Alternating

10 Push Ups

10 V-Ups

10 Good Mornings

10 Step Lunges

4 Sampson Stretches

Skill Work

L-Sits and Handstand holds

Metcon

Metcon (Time)

21-15-9

Thrusters 75,55(95,65)

Wall Ball 20,16(30,20)

15-9-3

Overhead Lunges 75,55(95,65)

Box Step Ups 20,16(Pistols 35,18)