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Chest Triceps and RUNNING

By March 24, 2020 No Comments

Lion’s Head CrossFit – CrossFit

Lion warm up (No Measure)

3 rounds of 10 reps for each movement
PVC ATW

PVC pass thru

PVC OHS

PVC Snatch Balance 1/4 squat

Boot Strappers

**Use towel, pipe, curtain rod, broom stick, ….whatever.

Warm-up

6 rounds

*1 minute run. Stop and complete 10 walking lunges. then…

*1 minute run back to starting point and complete 10 No Push-Up Burpees (no Heather doesn’t count for the 200!!)

Metcon (AMRAP – Reps)

Burpee Challenge
200 Burpees

A: Metcon (Time)

Complete for Time
400 meter run (2 minutes)

10 Push Ups

400 meter run (2 minutes)

10 Push Ups

100 meter run (35 seconds)

40 Push Ups

100 meter run (35 seconds)

40 Push Ups

**If you don’t have distance marked, just run for the time shown. If you run slow, just add 30 seconds to each run distance.

**Point is to get better, stronger, faster, and fitter during this time !!

B: Metcon (No Measure)

3 RFQ (Rounds for Quality)
Complete all the reps…..don’t cheat yourself !!

25 Oblique Crunch (R)

1 minute plank

25 Oblique Crunch (L)

1 minute plank

25 Crunches R elbow to L knee

50 Crossfit sit-ups

25 Crunches L elbow to R knee

50 Russian Twists with a weight (object)

1 minute plank

**accumulate the plank minute at once or if you break it up….meaning accumulate a minute each plank**

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