05/10/2016

Bitterroot CrossFit – CrossFit

Warm-up

BCF Warm-up 2 (No Measure)

3 Rounds

500m Row

10 Push-ups

10 Squats

10 V-ups

10 Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

20 one-legged squats, alternating

30-foot handstand walk

– – –

Beginner:

Complete as many rounds as possible in 20 minutes of:

10 knee raises

20 one-legged box squats 10 on each leg

5 elevated inchworms

Intermediate:

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

20 one-legged squats, alternating

10 handstand shoulder touches