Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250 meter jog

1 x High kicks

1 x Walking lunges

1 x Bear crawl

10 air squats

1/2 x Duck walk

10 air squats

1/2 x Duck walk

10 air squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

250 Meter run

25 Air squats
Rx Plus option – wear a 20/14# vest

250 meter run = 1 rep

Accessory Work

3 sets

8 Double DB Arnold press

8/8 Double KB or DB front rack reverse lunges

rest 1 min between sets, no rest between exercises