Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row*

Into…

2 Rounds

5 Bootstrappers

5 Up-Dog to Down-Dog

10/10 Wall Calf Stretch**

10ft Heel Walk

10ft Toe Walk

20 Mountain Climbers

*Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard

**Place the ball of Foot against Wall/Rig with Heel on the ground and the Leg straight. 1 Rep = Lean towards Wall, then Lean away.

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Finisher

Metcon (1 Rounds for time)

3 SETS

500m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Calf Stretch (1:00 each side)

1:00 Cobra Pose abdominal stretch

1:00 Seated Fold Forward

(No Measure)