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06/10/2017

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Centennial CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

4 minute AMRAP, 2 minutes rest between each rotation

Partner WODs

AMRAP #1:

10 wallballs

10 ring rows

AMRAP #2:

10 Box Jumps

10 RKBS

AMRAP #3:

10 OH Wtd Walking Lunges

10 Sit Ups

AMRAP #4:

5 Tire Flips

200m Run

Partner #1 completes the first movement while partner #2 completes the second in their AMRAP. Only after both partners complete their prescribed number can they switch. Partners will stay in their AMRAP for the full four minutes before rotating to the next set of movements.

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