09.03.2015

CrossFit Worthy – CrossFit

Warm-up

Roll out and smash what you need to loosen up your legs/hips as needed.

Metcon

OPTION 1)

AMRAP in 20:00

25m of A) Prowler 135/90#

B)Yoke (MED)

C) OH Lunge (MED)

D)Slam ball carry

E)Bear crawl

Run 50m

OPTION 2)

Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take this at a 70% effort (relatively easy, but break a sweat.)

Metcon (AMRAP – Rounds)

AMRAP in 20:00

25m of A) Prowler 135/90#

B)Yoke (MED)

C) OH Lunge (MED)

D)Slam ball carry

E)Bear crawl

Run 50m

20:00 Row (Calories)

20:00 Assault Bike (Calories)

20:00 Sled Pull (Weight)

Record weight used

MOBILIZE YO-SELF!

MOBILIZING FUN WITH COACH SUSIE OR JEREMY!!!!

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