“7/12/13”

BOX – CrossFit

View Public Whiteboard

On Clock (No Measure)

30 sec: Push Ups
30 sec: Handstand Hold
30 sec: Air Squats
30 sec: Double Unders
30 sec: Mountain Climbers
100m Sprint

“TGIF” (AMRAP – Reps)

6 min AMRAP @90% effort:

-12 wallballs
-10 russian swings (blue/red)
-8 jumping junges

rest 3 mins (WALK AROUND)

6 min AMRAP @90% effort:

-100m run
-10 plate G2O (45/25) (USE VTX)

rest 3 mins (WALK AROUND)

6 min AMRAP @90% effort:

-5 broad jumps
-10 air squats
-15 push ups

***SCORE IS TOTAL REPS

Recovery and Mobility

COOL DOWN: Airdyne or row at an easy pace for AT LEAST 8 mins

Leave a comment