saturday

Warm-up

​LINE DRILLS
Walking Knee Hug
Walking Quad Stretch
Walking Figure-4
Butt Kickers
High Knees
Power Skip
*20’ for each drill, light jog back to starting position

into...

AMRAP x 4 MINUTES
10 Box Step Ups
5 Up Downs
5 BB Strict Press
10 KB Swings

8 am CrossFit

Complete as many rounds as possible in 20 minutes of:
10 Push Press, 115/75 lb
10 KB Swings, 24 /16 kg
10 Box jumps, 24/20" box
In memory of U.S. Army Staff Sgt. Jack M. Martin III.

9 am CrossFit Basics

​3 ROUNDS FOR TIME
50/40 Cal Row
25 Deadlifts (155/105)|(115/75)
15 Burpees Over Bar

(Score is Time)