December 14, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Three Rounds not For Time:

10 Hollow Body Rocks

10 Hanging Hip Touches

10 Shoulder Taps

Metcon

Metcon (Time)

For Time

5-10-15-20-15-10-5

Toes to Bar

Burpee Box Jump Over (24/20)

*Every 3 MInutes – Run 200 Meters*

**Time Cap: 23 Minutes**

Competition Side Work

Split Jerk

Take 10 Minutes to Work on Technique – do not go heavy if you plan on attending class tomorrow.

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