4.22.19

21
Apr

4.22.19

Centennial CrossFit – BURN

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Warm-up

Warm-up (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Warm-up (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Gymnastics

Hollow Rock

Use this time to determine what move will be appropriate during the WOD.

1. Static Chair Hold

2. Rocking Chair

3. Single Leg Extension Hold

4. Single Leg Extension Rock

5. Hollow Hold

6. Hollow Rock

Metcon

Metcon (Time)

3 Rounds for time:

Run 300 m

20 Box Step Overs

20 Double Unders

20 Hollow Rock Approximation