Maximum Impact CrossFit – CrossFit

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Warm-up

Warm up #2 for short Metcon (No Measure)

10-15 minutes total time:

Foam Roll 3 times each muscle

200 meter jog

10 Reps. of each:

Ankle Wall stretches 10 eac

Squats

Reverse Lunges 10 each

Side lunges

toes touches

Butt Kicks

Crossover High kicks

Walking lunges fist down

Push-ups

Sit-ups

Seated Leg Crossovers 5 each

Skill

Deadlift

Strength

Find your one repetition maximum load for deadlift. Five (5) Attempts with a trainer.

Metcon

Corporal Nathan B. Carse (Time)

For time

21-18-15-12-9-6-3

Squat clean 95 lb

Double under

Deadlift 185 lb

Box jump

Begin each round with 50 m bear crawl