Oct. 14, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -Floss High Hamstring

Then

30 Calorie AAB – Moderate Pace

10 Inch Worms

30 Empty Bar OHS

10 Inch Worms

30 Double Unders

2. Strength – Every 2:00 for 10:00

2 Tempo Deadlifts

2-3 second lift with a 3-4 second negative

3. Conditioning – For Time

21 OH Squats

10 Calorie Ski

18 OH Squats

20 Calorie Ski

15 OH Squats

30/25 Calorie Ski

12 OH Squats

40/30 Calorie Ski

9 OH Squats

50/35 Calorie Ski

*pick a weight where there is some challenge but you don’t have to set bar down more than 1-2 times per set

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