CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

5 inch worms

20 high knees

20 butt kicks

100 m light jog

100 m run

100 m sprint

Metcon (Distance)

Run for 10 minutes using the 400 m route as many times as possible and as you get near the time cap, try and make an even 100, or 200 m finish to round time.

Metcon (No Measure)

4 sets:

30/30sec side plank with outside leg elevated if possible.

7-10 Toes to ring or ring leg raises

Metcon (No Measure)

4 sets

10/10 single arm stride stance banded press

20 seated KB see-saw press

15 banded incline KB pull over