Red Stick CrossFit – CrossFit

Warm-up

Extended Warm up #3 (No Measure)

– 10/8 Cal Row

20 Push-ups

20 Air squats

– 10/8 Cal Row

20 Mountain climbers

20 Abmat sit-ups

– 10/8 Cal Row

Metcon

Metcon (5 Rounds for reps)

5 Min On/2 Min Off x 5

• Cal Row

• Cal Bike

• 100M Run + 25 Abmat Situps

• 10 Curls (45/35) + 10 Strict Press + 10 Standing Skull Crushers + 50 DU

• 30 Banded Air Squats + 20 Single leg plyo step ups + 30 Bar Hops
All scores are total reps

-Bros mayyy want to leave the shirt sleeves at home!

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