Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

100m Run (INCREASING PACE)

10 Plate Deadlifts

10 Scap Push-Ups

Into…

2 ROUNDS

:30 Bike (INCREASING PACE)

10 Plate Push Press

5 Push-Ups

:30 Plank

Workout

Metcon (Time)

5 SETS FOR TIME

200m Run

15 Hand Release Push-Ups

20 Plate Ground to OH (35/25)|(25/15)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

(No Measure)