02/14/2018

CrossFit Asteria – CrossFit

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Announcements

Still time to sign up for the beginner or advanced gymnastics course! No group WOD on Saturday. Come get some knowledge before the Open.

Warm-up

Warm-up (No Measure)

4 Rounds

100 m Run

5 Ring Rows

10 Goblet Squats

5 V-ups

Metcon

Metcon (Time)

For time with a partner: (split up however you like)

30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)

100 Wall Balls 20/14

100 Pull-ups

200 Double Unders(300 singles)

4 Rope Ascents

Then immediately start:

4 rounds:

15 Thrusters 45/35

15 Kettlebell Swings 53/35

15 Box Jumps 24/20

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Toe Touch Stretch

1 min Butterfly Stretch

1 min Twisted Cross Stretch per Side


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