11/22/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

Kinetic Stretching (No Measure)

High Knees

Butt Kicks

Toy Soldier

Close and Open the Gate

Side Shuffle

Karaoke

Bear Crawl

Crab Walk

Inch Worm

Spider-man

Metcon

Metcon (Time)

500m Run

4 Rope Climbs

30 D.B. Snatch 50/35

400m Run

3 Rope Climbs

25 D.B. Snatch 50/35

300m Run

2 Rope Climbs

20 D.B. Snatch 50/35

200m Run

1 Rope Climb

15 D.B. Snatch 50/35

100m Run

1 Rope Climb

10 D.B. Snatch 50/35

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Couch Stretch per Side

1 min Twised Cross Stretch per Side


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