Monday

16
Feb

Monday

VIP CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…1-2 ROUNDS

100m Run/Row/Bike

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Gymnastics

Push-ups (MAX REPS)

Workout

Metcon (Time)

FOR TIME*

500m Row

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

500 M Row

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)