CrossFit – Tue, Jan 3
Warm-Up
<p>AMRAP X 8<br />10 Cal Row<br />:20 Push-up Plank<br />5 Push-Ups<br />10 Step-Ups</p>
Metcon
« The Devil Wears Rogue » (AMRAP – Rounds and Reps)
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps (24/20)
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
(Pick up where you left off. Score is total rounds + reps)
15 Cal Row
15 Burpees
15 Box Jumps (24/20)
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
(Pick up where you left off. Score is total rounds + reps)
Accessory
<p>Tabata (8 rounds :20 on, :10 off)<br />Plate Hops</p>
Cooldown
<p>1:00 Feet up the wall stretch<br />:30/side standing calf stretch</p>