CrossFit
Warm-up
TIME CAP: 10 minutes
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Plate G2OH
10 DB Burpees
10 Ring Rows
Metcon (No Measure)
TIME CAP: 30 minutes
RECOVERY WORKOUT
3 SETS FOR QUALITY
750 meters Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 KBS 50/35
10 DB Devil’s Press RX+(35/25)| RX(25/15)
10 Tempo Ring Rows (1111)
-At least 1:00 Walking Rest between Sets-
Cool Down
FOR RECOVERY
5:00 Group Mobility or Stretching