6/21/2019

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6/21/2019

CrossFIt Windansea – CrossFit

Warm-up

10 min amrap:

15 good mornings(light)

15 banded side steps right(sling shot or band)

15 banded side steps Left

15 Air squats

* rest 5 mins after warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

40 double unders/80 singles

20 S.A. DB push press(moderate load)

10 burpees

*rest 10mins post wod do stretching

Finisher

Metcon (No Measure)

With a 10min clock:

:20 flutter kicks

:10 rest

:20 abmat sit up

:10 rest

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