6.2.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

Phase I (Beginner):

25 Abmat SIt Up

6 Hang Power Clean (95/65)

250m Run

20 Abmat SIt Up

6 Hang Power Clean

250m Run

15 Abmat SIt Up

6 Hang Power Clean

250m Run

6 Abmat SIt Up

6 Hang Power Clean

250m Run

5 Abmat SIt Up

6 Hang Power Clean

250m Run

-For Time

Phase II (Rx):

50 Abmat SIt Up

10 Hang Power Clean (115/75)

400m Run

40 Abmat SIt Up

10 Hang Power Clean

400m Run

30 Abmat SIt Up

10 Hang Power Clean

400m Run

20 Abmat SIt Up

10 Hang Power Clean

400m Run

10 Abmat SIt Up

10 Hang Power Clean

400m Run

-For Time

Phase III (Rx +):

50 Abmat SIt Up

10 Hang Power Clean (155/115)

400m Run

40 Abmat SIt Up

10 Hang Power Clean

400m Run

30 Abmat SIt Up

10 Hang Power Clean

400m Run

20 Abmat SIt Up

10 Hang Power Clean

400m Run

10 Abmat SIt Up

10 Hang Power Clean

400m Run

-For Time

Cool Down (No Measure)

Row 1000m Slow

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