Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic mobility

Roll to V sit

Lying high kicks

Windmills

Scorpions

Sprinter to samson

Shoulder taps

Boot strappers

Metcon

Metcon (Time)

5 Rounds

1000 meter row (or 2500 meter bike)

30 Second Handstand hold

30 Second wall sit

30 Second ring plank

Midline Conditioning

Midline March (Extra on your own work!)

8 rounds tabata (each movement) rotate through every interval

Flutter kicks

Med ball twists

Hollow rocks