Sept. 15, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Wrist Stretch (:20 in each direction)

Then

Every 1:30 For 6:00

Run 100m or row

10 Empty bar Thrusters

2. Strength – Push Press

Warm up to a single at 80-90% Then

10×3 @60%

3. “Pyramids” – AMRAP 14 Minutes

30 Alt Single DB Step Ups 50/35s to 20/16″ box

20 HSPU

30 Alternating DB Snatch

20 HSPU

cool down with 1 mile preference on runner since air is bad

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