Saturday - CrossFit


Coach's Warm Up/Mobility

Metcon (Time)


3 Rounds:
40 Burpees Over Partner
40 Synchro Air Squats
100' Wheelbarrow Walk

Rest 5-10 min (Coach's decision)

2 Rounds:
40 Wall Ball Passes
200m Run

Burpees - Switch every 10 reps.

Wheelbarrow Walk - Switch every 50'

Wall Balls - Partners stand beside each other and alternate each rep hitting the same target, WITHOUT the ball touching the ground.

Dan Shrum