March 17, 2016

CrossFit By The Sea – CrossFit

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Metcon

Metcon (Time)

For Time:

1,000/750 Meter Row

*Rest 3 Minutes*

1.5/1.0 Mile Assault Bike

*Rest 3 Minutes*

800 Meter Run

*Coach will assign the order*

Cool Down

Every 3 Minutes for 9 Minutes:

A. Squat Therapy (rest as needed)

B. Banded Shoulder Mobility

C. Foam Roll/ Lax Ball – anything

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