Contact Us: (540) 252-0074

151002


CCF – CrossFit

Warm-up

Animal Crackers (No Measure)

Bear Crawl

Frog Hop

Crab Walk

Duck Walk

Leap Frog

Piggy Back

Inch Worms

Mobility

Metcon (No Measure)

8 Minute Time Cap:

Frog Stretch

Couch Stretch

Glute Bridge

Banded Hip Distractions

Banded Shoulder Distractions

Runners Strectch

Grok Squat

PVC Work

DWOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 minute rest…running clock!

DWOD

Metcon (AMRAP – Reps)

Death by 10M Shuttle Sprint:

EMOM:

Minute 1 – Sprint 10M, rest remainder

Minute 2 – Sprint 20M, rest remainder

Minute 3 – Sprint 30M, rest remainder

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Continue until you are unable to complete the required distance in the minute.

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