Red Stick CrossFit – Cardio Interval

Warm-up

Warm-Up (No Measure)

200 M Run(once)

15 V-ups

15 DB Push Press

10 Box Jump Overs

10 Alt Plyo Lunges

50 Du/100 Singles

Conditioning

Metcon (No Measure)

Min 0-3

• 20/15 Cal Row+20 AB SU or 12 GHD SU

Min 3-6

• 200 M Run+15 DB Push Press

Min 6-9

• 15 Box Jump Overs+24 Alt Plyo Lunges

Min 9-12

• 1 Min Max Rep Du+2 Min Break

Repeat 4 Times

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