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CrossFit | 12.13.2020

CrossFit | 12.13.2020

Warm-up
Warm-up
2 sets
6-8 Calories
6-8 Box Jumps
6-8 Dumbbell Snatches
6-8Wall Balls

Dynamic Stretches

Workout
Metcon (Time)
A) RX
Complete the following for time
100 Calories
100 Box Jumps 24/20
100 Dumbbell Snatches 50/35
100 Wall Balls 20/14

B) Minimal Equipment
Complete the following for time
1 mile run
100 Step Ups
100 DB or KB Snatches
100 DB or KB Thrusters

C) Body Weight
Complete the following for time
1 mile run
100 Step Ups
100 Vertical Jumps
100 Squats

The cardio should be around 6-8 minutes. Move steady through the box jumps. Break up the snatches and WB into sets of 20-25 reps.

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