Contact Us: (540) 252-0074

151001


CCF – CrossFit

Warm-up

Daily Warmup #10 (No Measure)

4 Minute Running Clock:

Alternate movements every 30 seconds without stopping…

1) Stationary High Knees

2) Arm Circles Forward

3) Jumping Jacks

4) Body Twists

5) Air Squats

6) Walk Outs

7) Mountain Climbers

8) Standing Toe Touches

SWOD

Back Squat (5-5-5-5-5)

DWOD

Metcon (AMRAP – Rounds and Reps)

AMRAP10

-10 O. H. Pancake Lunge (50/30) (L+R=2)

-10 Pancake Cleans (50/30)

-100m Run with Pancake

Finisher

Metcon (Time)

ME Weighted Wall Sit w/bumper plate

(15/25)

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