3 AMRAPs

25
Mar

3 AMRAPs

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon (AMRAP – Reps)

AMRAP 5

Buy in 200 m run-250 row

Then AMRAP of

21 RKBS

21 cal row

Rest 5 min

AMRAP 5

Buy in 200 m run-250 row

Then AMRAP of

15 T2B

15 Row

Rest 5 min

AMRAP 5

Buy in 200 m run-250 row

Then AMRAP of

9 HSPU

9 Row

Extra Credit

HSPU

Kicking up into handstand

Handstand hold

Tommy taps

Learning the kip