07/21/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

25 kettlebell swings, 1.5 pood/1 pood*

25 GHD sit-ups

Scale 1:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

25 kettlebell swings, 1 pood/.5 pood*

25 AbMat sit-ups

Scale 2:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

25 kettlebell swings, 1.5 pood/1 pood*

25 GHD sit-ups/ AbMat sit-ups