CrossFit – Fri, Dec 12

Warm-up

cairoca

runners Lunge

Butt Kickers

High KNees

inch worms

burpee broad jump

3x

5 Burpees

5 Box jumps

3 Burpee box jump

5 Hanging knee raise

100 m run

Metcon (AMRAP – Reps)

25 Min Amrap

400 m run

2 Burpee Box Jumps 24/20″

1 Rope Climb

400 M

4 BBJ

1 Rope Climb

88every round add 2 reps to the burpee box jumps

total reps. run = 1 rep

Cooldown

Calf

Bretzel

Pancake