3-6-20

Thomasville CrossFit – CrossFit

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Warm-up

Warm-up (No Measure)

3 Rounds (10:00)

200m run

10 x Push-Ups

10 x calorie Row

10 x Foam roller passes

Metcon

400m Run x 3 (3 Rounds for time)

3 Rounds

400m Run

2 minute reat

Metcon

Metcon (AMRAP – Reps)

10 minute alt rd EMOM

Odd: Max Calorie Row

Even: Max Burpees

Score is lowest number of calories in a round + lowest number of burpees in a round.
Probably a good idea to run this in 2 x 10 minute heats.