Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete exercises, complete as many rounds and reps as possible in 20 minutes of:
5 Wall Ball Shots (20/14 lbs)
5 Box Jumps (24″/20″)
5 Toes to Bar

Out of Town WOD

50 Air Squats
50 Lunges
50 Air Squats
50 Situps
50 Air Squats


CrossFit Journal: The Performance-Based Lifestyle Resource