12/15/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

:30 Dead Hang From Pull-up Bar

20 Jumping Squats

Gymnastics

Metcon (No Measure)

5 Rounds

30 Double Unders

3 Strict Ring Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

15 Wallball 20/14

100’ Farmers Carry 70/53 per hand

10 Alternating Pistols

15 Wallballs

100’ Farmers Carry

20 Alternating Pistols

15 Wallballs

100’ Farmers Carry

30 Alternating Pistols

ETC…

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Pigeon Stretch per Side

1 min Eagle Arm Stretch per Side


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