CrossFit – Mon, Nov 14
Warm-Up
Warm-Up
ON A 10:00 RUNNING CLOCK…
LINE DRILLS*
Walking Samson Lunges
Alt. Knees to Chest Stretch
Toy Soldiers
Toe Walk
Heel Walk
High Knees
Butt Kickers
200m Run
Into…
AMRAP FOR REMAINDER OF TIME
:45 Row
10 Calf Raises
30 Single Unders
10 Sit-Ups
*Perform the drills 20 ft out and jog back to the starting point.
Workout
Metcon (Time)
FOR TIME*
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups
*Partition as Needed.
Option 1:
Straight Through
Or…
Option 2:
2 Rounds
150 Double Unders
1000/875m Row
800m Run
50 Sit-Ups
Or…
Option 3:
4 Rounds
75 Double Unders
500/440m Row
400m Run
25 Sit-Ups
(Score is Time)
Optional Cool Down
Metcon
FOR RECOVERY
:45/:45 Calf Stretch
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Alt. Groiners
1:00 Corpse Pose
(No Measure)
