Wednesday, October 18, 2017

North Durham CrossFit – CrossFit

Early Arrivals

Warm-up (No Measure)

Shoulder pass-throughs with pvc

Around the worlds with pvc

Plank holds

Group Warm-Up

Warm-up (No Measure)


5 pushups

10 lunges (5/leg)

10 med ball cleans

Skill Development

Metcon (No Measure)

5 Rounds NOT FOR TIME:

3 wall walks

20 abmat situps


Metcon (AMRAP – Rounds and Reps)

*less than 2 sets/mvmt- but make it challenging; ok to stretch on the HSPU, scale to shoot for 5+ rounds)

13 min AMRAP:


13 DB Walking Lunge (DB in front rack/on shoulders)

13 DB Cleans