First City CrossFit – CrossFit
Yesterday was heavy… Let’s have some fun today!
(No Measure)
400m run
3 rounds 60-70% effort
10 push ups
10 sit ups
10 air squats
5 strict pull ups
400m run
BURPEE BALL!!!
Metcon (3 Rounds for reps)
TABATA
-4 min each movement
-8 rounds – 20 seconds work – 10 seconds rest
-one score for each movement, lowest rep round
Wall Ball – 4 min
Burpee – 4 min
Walking Lung (45/25) – 4 minutes
Finisher
DODGE BALL!!!