Maximum Impact CrossFit – CrossFit

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Warm-up

Burpee Warm Up (No Measure)

5 Burpees

5 Burpee Box Jumps

5 Burpee pull ups

5 Burpees into a handstand

Stretch and get Mobile

Skill

Paused Front Squat (1x1x1x1x1x1x1)

2 second pause

Metcon

Metcon (7 Rounds for weight)

Begin at 75% increase each round

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool-Down for Squats (Time)

Hip Stretching

50 seconds of each timed:

Seated pigeon or 1 bent leg on box, & quad floor both bent legs behind torso or flamingo standing & forward bend & Wide legged forward bend & cross-legged lateral bend

1 minute of jump rope

200-meter walk!!!!