Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

1 ROUND of…

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to help flush out some soreness, get the joints loose and break a sweat.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

– 2 minute spider stretch each side

Then twice through of:

-1 min hands on wall stretch

-30 sec each side pec stretch on wall