• CrossFit Crosscheck

Thursday, December 19


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

Bench Press (3-3-3-3-3)

Warmup to 85% for 5 sets of 3

Metcon (Time)

30 Minute Bike/Row Every 3 Minutes (Starting @ 0:00): 4 Burpees 8 Wallballs (20/14) 12 Slamballs This Active Recovery piece is to be performed for quality over speed The goal of today is to simply move and break a sweat Every 3 minutes you'll hop off the bike and complete 3 short movements These rounds of burpees, wallballs, and slamballs will happen on the: 0-3-6-9-12-15-18-21-24-27 Choose ball weights that you'll complete unbroken each set

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Mississauga, Ontario

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