CrossFit – Thu, Mar 23

CrossFit Clout – CrossFit

Warm Up (No Measure)

400m Run

30 Second Down Dog/Up Dog

15 Second Standing Calf Raises

15 Second Knuckle Draggers

30 Second Box Step-Ups

30 Second Pigeon on Box

30 Second Spiderman on Box

30 Second Samson on Box

30 Second Bottom Squat Hold

15 Second Alternating Lunge

15 Second Air Squats

Metcon (Time)

For Time:

1000-800-600-400-200 Meter Run

50-40-30-20-10 Wallballs (20/14)

1000 = go past 800m to the stop sign

800 = to private park sign

600 = to the bridge

400= as marked

200 = as marked