01/10/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Flow Movement Warm Up

6:00 Running Clock

While Jogging around the gym, coach will call out movements to perform.

High Knees

Butt Kickers

Lunge with twist

Duck Walks

Bunny Hopps (hand behind head in a squat)

Single Leg Hops

Toe Raise Walks

Heel Raise Walks

Row Demo

Metcon

Metcon (3 Rounds for time)

EVERY 10:00 FOR 30:00 COMPLETE…

FOR TIME

Row 1k

40 Sit-ups

30 Calorie Bike

*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.

CORE FINISHER

3 SETS

1:00 Tuck Hold

:30 Side Plank

:30 Side Plank

30 Bicycle Crunches

Categories: WOD

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