Main – CrossFit
Relay Warm-Up + Monster Bands (No Measure)
In a relay fashion, the athletes will be put into lines and follow each other through various running, crawling, and jumping drills.
-Lunges/Reverse Lunges
-Stout Squats/Over and Unders
– Inch-Worm/ Elephant Walks
-Hawaiian Squats/Toy Soldiers
-High Knee’s
-Butt Kicks
-Side Shuffle
-Straight Legged Bear Crawl
-Burpee Broad Jump
Monster Walks & Side Steps with Banded Ankles.
B: Metcon (Time)
For Total Time:
Only 1 Partner Goes At A Time
15-12-9 Burpee Box Over
Shuttle Run b/w each round (24′-36′-48′)
-Partner Follows once 1st Partner Shuttle Run (24′-36′-48′), Then…
12-9-6 Burpee Box Over
Shuttle Run (24′-36′-48′)
-Partner Follows once 1st Partner finishes Shuttle Run (24′-36′-48′), Then…
9-6-3 Burpee Box Over
Shuttle Run b/w each round (24′-36′-48′)
-Partner Follows once 1st Partner Finishes Shuttle Run (24′-36′-48′).
Note: Shuttle Run is 4 Stall Mats, Then 6 Stall Mats, Then 8 Stall Mats. You MUST TOUCH THE LINE.