CrossFit Potentia – CrossFit

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Mobility

Warm-up (No Measure)

Twisted lizard @ 45/side

Banded hamstring stretch @ 45/side

Metcon

Metcon (Time)

Complete:

50/35 cal row

…directly into…

3 rounds:

400m run

30 box jumps @ 24/20″

30 wall balls @ 20/14

…directly into…

50/35 cal row
Goal: 18-19 minutes

Cap: 24 minutes

Strength

Metcon (AMRAP – Rounds)

3 rounds NOT for time:

10 pistol squats/side

10 handstand chest slaps

Embrace

Metcon (Time)

3 rounds:

1 min D-ball hold @ 100/70

15 GHD sit ups

*Rest 2 mins between rounds.

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