05/18/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 2 (No Measure)

Spiderman

Toy Soldier

Side Lunge (down & back)

Quad Pull

2x:

5 Pull Ups

10 Push Ups

15 Squats

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

Tabata This:

:20/:10

8 Rounds

Row

Hollow Rock

Double Unders

Handstand Hold

Score will be calories+double under reps – 1 for every time you break the hollow rock or come off the handstand before 20″ is up.

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