February 8, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to Complete Two Rounds at Each Station:

A. Squat Therapy – 1:00 Hold

B. Double/Triple Under – 1:00 Effort

C. Foam Roll – 1:00 Athlete Choice

Metcon

Metcon (3 Rounds for reps)

For Reps:

A. AMRAP 7

10/7 Calorie Row

10 Burpee Over Ergometer

*Rest 3 Minutes*

B. AMRAP 7

10 Ground to Overhead (75/55)

10 Front Rack Lunge (75/55)

*Rest 3 Minutes*

C. AMRAP 7

10 Kettle Bell Swing (53/35)

10 Toes to Bar

Competition Side Work

Metcon (No Measure)

Two Rounds Not for Time:

30 GHD Sit Up

*Rest as Needed*

20/15 Assault Bike Calorie

*Rest as Needed*

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