10/13/2016

TBE CrossFit – CrossFit

Kettlebell Warm Up 3 (No Measure)

2 rounds

With a KB

10 waiter squat (left arm)

100m walk (left hand)

10 waiter squat (right arm)

100m walk (right hand)

Metcon (AMRAP – Rounds)

AMRAP 20:

Teams of 3:

7 KBS (70/53)

Shuttle Sprint (50′ + 50′ + 50′)

7 Calorie Row

50′ Sprint BackAMRAP 20:
Teams of 2 switch to 14min AMRAP

Post Wod Stretch 1(optional) (No Measure)

2:00 min each stretch

Couch Stretch

Pigeon Stretch

Chicken wing 2.0

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