Main – CrossFit

Down and Backs (No Measure)

200m Run or 250m Row
DOWN and BACK
1) High knees
2) Butt kickers
3a) Lunge stretch- 3 sec hold
3b) 5 Inch worms- 3 pushups
4a) High kick march
4b) Spiderman- lunge and hold
5) Side shuffle (stay low)
6) Karaoke

Metcon (AMRAP – Reps)

8 minutes to complete as many reps as possible:
100 Mt Climbers
25 Knees to Chest
25 Around the World
25 Pikes
25 Knees to elbow

4 rounds:
6 minute AMRAP
10 Hip Drop
8 Jump Squat
6 W Pull
4 Chest Press
1 minute break between each round