• CrossFit Crosscheck

Sunday, November 24


ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Metcon (AMRAP - Rounds)

Alternating Emom x 12 (6 each) Min 1: 15 Kettlebell Swings Min 2: 10 Toes to Bar

Scale toes to bar with knees to chest or sit-ups

Metcon (AMRAP - Reps)

5:00min Amrap x 3 rounds 25 Air Squats 20 Sit-ups 15 Box Jumps 10 Hand Release Pushups Max Cal Row/Bike 3:00 Rest *score calories rowed/bike


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