Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

1 min/ side Couch stretch

1 min/ side Spider stretch with wrist stretch

Dynamic warm up

10 Front squats – 45/35

10 Kip swings

8 front squats

10 Band pull aparts

6 front squats

10 push ups

4 front squats

10 Strict toes to bar

2 front squats

10 Ring rows

Metcon

Metcon (AMRAP – Reps)

AMRAP15

10 Front squat 135/95

5 Ring Muscle ups

15 calories Bike
Modifications for muscle ups will be provided!

Cool Down

2-3 min light cardio

Quad smash with empty barbell