Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

20 Jumping Jacks

:20 Inactive Bar Hang

:20 Active Bar Hang

10 High Skips

Into…

3 SETS

10 Scap Pull-Ups (:01 Hold @ Top)

10 Push-Up Negatives (:03 Lower)

10/10 Forward Leg Swings

10 High Knees

10 Butt Kickers

Extended Warm-up

Metcon (No Measure)

3 SETS

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

:20 Bar-Hanging Knee Tuck or L-Sit Hold

100m Run

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

300m Run

15 Toes to Bar

Max Ring Dips in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2 SETS

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Child’s Pose

(No Measure)