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

Metcon

Bench Press (3X3X3+)

75% 80% 90%

“Heatburn” (Time)

1 MIle Run

10 Rounds of:

7 Thrusters 75/55#

7 Pull-ups

7 Burpees

Cool Down

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend