Red Stick CrossFit – CrossFit

Warm-up

Partner Warm-up (No Measure)

P1: 12 Overhead Squats (empty bar)

P2: Hollow hang from bar

*switch*

P1: 10 Thrusters (empty bar)

P2: Wall-sit hold

*switch*

P1: Back Rack Stationary Lunges- 8/side (empty bar)

P2: Plank hold on elbows

*switch*

REPEAT

Metcon

Metcon (AMRAP – Reps)

30 MIN RUNNING CLOCK FOR REPS:

– 150 OHS (45/35)

– 150 Pull-Ups

– 100 Thrusters (75/55)

– 100 Box Jump Overs (24/20)

– 50 Curtis Ps (95/65)

– 50 Double Unders EACH

With time remaining Max Cal Bike
Partners switch every minute up until double unders.

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