03/17/2018

21
Mar

03/17/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

With a partner~

Partner ‘A’ does a 200m backward run while Partner ‘B’ performs the work below.

Switch at the end of the run

17 Leprechaun Burpees*

17 Pot O’ Gold Swings (70/53)

17 Over the Rainbows**

*The L Burpees you have to click heels together, no hand clap

** Over the Rainbow is a 24/20 Box Jump Over