BLOG - CrossFit Code Red

08-19-17

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

12 min:

5 baby maker

200m run

3 front squat

3 thruster

5/5 supine twist

5 wall ball

Weightlifting

Front Squat (5×2 @ 90%)

12 min cap.

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 min

80 push-ups

80 sit-ups

80 squats

800m run

80 squats

80 sit-ups

80 push-ups

800m run

80 push-ups

80 sit-ups

80 squats

800m run…….

*Teams of 2-3. Compete as many reps as possible.

*Score is total number of reps completed. Run does not count as anything.

Mobility

Metcon (No Measure)

2/2 dragon