FAMILY DAY 2016

CrossFit M3 – CrossFit

Warm-up

500m row

2RNFT:

10 burpee pullups

3 wall walks

10 air squats

Dynamic stretch

Skill work

Max height box jump

Spend 10 mins finding your max height box jump.

Visualize, commit, no hesitation!

Metcon

PARTNER WOD

Partners work at the same time, but on alternate movements.

5 min AMRAP

10 dumbbell thrusters

1 rope climb

– rest 2 min –

5 min AMRAP

10 kettlebell swings

3 box jumps 30/24

– rest 2 min –

DEATH BY WALL BALLS

20 wall ball shots 1st min

Increasing by 2 WBS each min

Last team standing wins!