Monday

CrossFit 611 – The Grind

Warm-up

3 Rounds

200m Row

10 Walking Lunges

5 Squat Jumps

10 Alt. bear hugs

5 Pushups

Conditioning

Metcon (No Measure)

10 Min Alt EMOM

Min 1- 30 Single Jumps AFAP into 1 Wall walk

Min 2 = 5 Burpees to a target into squat hold

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Wall ball shots

DB Deadlifts

Abmat situps

Metcon (No Measure)

8 Rounds

5 Cal spring on bike

1 lap bear crawl

5 Box Jumps

Rest 1 Min

Core

Tabata – Alt. Flutter kick and scissor kick

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