08.02.17 - OPC

08.02.17

Orange Park CrossFit – CrossFit

Warm-up

Hinshaw warm up

+

Lateral shuffles

Cutting practice

SKILL/ STRENGTH

5-10-5 shuttle (Time)

Test left AND right sides. Note fastest time to hundredths of a second in comments and note side used.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 WB 20/14

200m run w/ WB

-2min rest-

5min AMRAP:

50m KB carry while holding WB 55/35

*50m = 1 rep*

-2min Rest-

7min AMRAP:

8 WB sit-ups

100m run w/ WB
Score is sum of total rounds + sum of extra reps

Mobility

After class if there’s time

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