Monday 8/13/18

13
Aug

Monday 8/13/18

Oak City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Team Wall Ball Warm Up

Workout Prep

Warm-up (No Measure)

20 Single-unders

20 Single/Double-unders

20 Singles

20 Double-unders

20 Singles

20 Double-unders

Triple Unders

Perform as quickly as possible:

4 Burpees

6 Wall Balls

12 Double-unders

Metcon

Rx: Metcon (Time)

3 Rounds

25 Burpees

50 Wall Balls 20/14

100 Double-unders

F: Metcon (Time)

3 Rounds

15 Burpees

35 Wall Balls

50 Fast Feet

Cool-down

Warm-up (No Measure)

1 min. Calf Stretch, each side

1 min. Pole Stretch