03/14/2018

21
Mar

03/14/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Strength

Floor Press (6 x 4 (build to 75-80%))

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad style (3 rounds, 1 min of each exercise with 1 min rest between rounds):

Dips

Burpees

Alternating single arm RKBS

Row (cal)

Plank

Score is total reps (if you don’t plank for the entire minute, subtract the number of seconds resting from your total score)
60% effort for those doing the Open