Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm Up

30 seconds jumping jacks

10 lunges

10 air squats

30 sec mountain clombers

10 banded good mornings

10 box jump step downs

30 seconds jumping jacks

10 kip swings

10 sit ups

Movement instruction

WOD Build up

Metcon

Metcon (Time)

3 rounds for time

15 Calorie Bike

20 Box jump overs 24/20

25 Russian KB swings 70/53#