Open Gym Strength and Conditioning – CrossFit

Metcon (Time)

Warm up:

Line drills: high knees, butt kicks, side lunges. Ect.

2 sets:

Run 200 meters

3 each side Russian get ups

15 medball cleans

10 (each arm) light DB row

Wednesday

800 meter Run

3rds

50ft HSW (5 wall walks)

30 Wall balls (20/14)

20 pistols (10 ea side)

Rest 2:00

3rds

200 Run

75ft HSW (5 wall walks)

7 man makers (50/35)