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WORKOUT OF THE DAY

20171202

By Adam Murphy Comments


CrossFit Old Town – CrossFit

warm up:

200 M Run
Toy Soldiers
7 Pit Pulls
7 Boot Strappers
(x2)
Lunges
200 M Run
7 Strict Press – 3 Inch Worms
7 Push Press – 2 Lunges
(x2)

Metcon (AMRAP – Rounds and Reps)

30 Minutes

-Teams of Three-

3 x 200 M Wall Ball Relay Run

40 Med Ball AB Catapult Toss

40 Push Press (115/75)

40 Bar Facing Burpees

40 Box Jumps (24/20)

40 Pull Ups
* All 3 Partners will run with the Med Ball.

* Two partners work on the 40’s

* Third Partner rows for meters for 3 minutes then tags out one partner.

*ALL PARTNERS WILL ROW*

* Score will be rounds and reps + meters rowed at time of termination.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314