CrossFit 611 – NC30

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (4 MIN CAP)

2 ROUNDS

100m Jog

10 Jumping Air Squats

10 Alt. Tall Plank Shoulder Taps

:30 Down Dog

SPECIFIC WARM-UP (5 MIN CAP)

1 ROUND (W/LIGHT-MOD KB)

5/5 Single Arm KB Front Rack Squats

5/5 Moose Antlers*

5/5 Single Arm KB Push Press

5 Cat/Cows

5/5 Single Arm KB Thrusters

1 ROUND (W/LIGHT-MOD KB)

5 DBL KB Squats

5/5 Moose Antlers

5 DBL KB Push Press

5 Cat/Cows

5 DBL KB Thrusters

Workout

Metcon (3 Rounds for time)

3 SETS

200m Run

10 Right Arm KB Thrusters

200m Run

10 Left Arm KB Thrusters

200m Run

10 KB Thrusters

-Rest 2:00 b/t Sets-

-18:00 Hard Cap-