Wednesday - CrossFit

EDT: Time Management Meets Weight Training


Coach's Warm Up/Mobility

Front Rack Walking Lunge (1-1-1-1-1)

25ft Barbell Front Rack Walking Lunge.

From the floor.

Midline work, wahoo!

If you are unable to perform this with a barbell, you may use two kettle bells.

Metcon (AMRAP - Reps)


Wall Balls 20/14
Box Jumps
Kettlebell Swings

For Total Reps.

20sec on/10sec off
Rest 1 min between movements.

Post-Class Accessory

3x10 GHD Sit Up
3x15 Reverse Hyper

If you don't know how to use these, please ask a coach for instruction.

Dan Shrum