Comanche CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 MInutes
Pike stretch 30 sec
EMOM 3 Minutes
7 hollow rocks
7 super man rocks
EMOM 4 Minutes
2 burpee
4 jump squats
Max reps jump jacks
Strength
Back squats
7×3 starting at 70% of 1 rm
Add weight each set.
Drop 50% and do max reps in 2 minutes
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
30 kettle bell swings
20 goblet squats
10 handstand push ups