Friday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

WARM UP(20 MIN CAP)

PERFECT LUNGE +10 BANDED AIR SQUATS

TOE TOUCH + 10 PVC PASS

WALKING QUAD +6 TGU + 20 BCR

LATERAL BANDED GLUTE + 6 TGU + 20 BCR

Workout

Metcon (AMRAP – Reps)

3 ROUNDS

5 MIN ASSAULT RUN

rest 1 min

5 MIN AMRAP

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

SCORE IS REPS. 100M =5 POINTS

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