5.14.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (AMRAP – Reps)

(Phase I)

1 min KB Swing (35/25)

-30 sec Rest-

1 Min Prone Plank (On the Clock)

-30 sec Rest-

1 Min Burpee Box Jump// step Up(20″)

-30 sec Rest-

4 Rounds

*Score is total number of reps completed*

(Phase II) Rx:

1 min KB Swing (53/35)

-30 sec Rest-

1 Min Prone Plank (On the Clock)

-30 sec Rest-

1 Min Burpee Box Jump (24/20″)

-30 sec Rest-

4 Rounds

*Score is total number of reps completed*

(Phase III) Rx+:

1 min KB Swing (70/44)

-30 sec Rest-

1 Min Prone Plank (On the Clock)

-30 sec Rest-

1 Min Burpee Box Jump (24″)

-30 sec Rest-

4 Rounds

*Score is total number of reps completed*

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