Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8 Air Squats

8 Push-ups

8 Straight Leg Sit-ups

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

10 Strict pull ups

Rx+ : 5 Strict Muscle ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies