MONDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
WARM UP
200 MT RUN WITH A BALL 14/20
10 AIR SQUATS
10 GOOD MORNING WITH EMPTY BAR
200 MT RUN WITH A BALL 14/20
10 AIR SQUATS
10 GOOD MORNING WITH EMPTY BAR
12 MIN AMRAP
15 D/L 135/185
15 WALL BALLS
30 DUBS
REST 2 MIN
Metcon (AMRAP – Reps)
8 MIN CAP
COMPLETE
800 MT RUN
50 MT WALKING LUNGES
AS MANY SIT UPS AS YOU CAN WITH TIME REMAINING
COMPLETE
800 MT RUN
50 MT WALKING LUNGES
AS MANY SIT UPS AS YOU CAN WITH TIME REMAINING
SCORE = TOTAL SIT UPS