12/11/2018

Underbox CF – CrossFit

Warm-up (No Measure)

WARM UP

3 rds

250 M Row

10 air squats

10 lunges

10 step ups

Back Squat (Find a heavy single!)

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP of:

15 Air Squats

10 V Ups

5 STRICT Pull ups

Rest 2 Minutes, Five Sets (5, 3 MINUTE AMRAPS with 2 minutes of rest in between!)

EXTRA

5 Sets:

30 Second Push up plank

30 Second Rest

30 Second Elbow Plank

Rest 30 Seconds