15
Dec
Saturday :-)
Live Free CrossFit – ZoneTraining
WOD: Metcon (AMRAP – Reps)
AMRAP 3 MIN
– Partner A: 12 med ball jumping lunges
– Partner B: Man on fire burpees
*Score is total burpees*
2 ROUNDS
:50 on/:10 off
STATION 1
– Slam balls
– Jumping squats
– Hip thruster
– Mid Squat hold
1 min rest
STATION 2
– Barbell Curl
– Behind the neck press
– Barbell bent over row
– Barbell chest press
1 min rest
STATION 3
– Straight leg sit up
– Russian twist
– Leg Raises
– Windshield wipers
REPEAT