Cardio CrossFit – Sat, Dec 17
Metcon (Time)
| AQAP complete: |
| 50 Air Squats |
| 50 Sit Ups |
| 25 Push Ups |
| 25 Burpees |
| 100 Box Step Ups |
| 25 Burpees |
| 25 Push Ups |
| 50 Sit Ups |
| 50 Air Squats |
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
Up The Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds
| A completes 2 Devil’s Thrusters (1/arm) while B rests |
| B then completes 2 Devil’s Thrusters (1/arm) while A rests |
| A runs 100m while B rests. Then B runs 100m while A rests. |
| Then both come back inside and start the round of 4. |
| Continue up the ladder until 20 mins is up. |
TABATA Flutter / Scissor Kicks
Time Cap: 20 mins