03/13/2018

21
Mar

03/13/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Strength

Back Squat (15 Min to find a 5RM)

Metcon

Metcon (AMRAP – Reps)

Every 2.5 min for 5 rounds:

3 back squats with a 2 second pause on the bottom (40-50% of today’s heavy 5)

Remaining time in the 2.5 min, AMRAP:

10 DU

5 weighted sit ups (weight held at your chest) (45/35)

–Rest 1 minute between each 2.5 min round–

Notes to display in Wodify:

–75% effort for those doing the Open