Jersey Devil CrossFit – CrossFit
Warm-up
Warm Up – Run (No Measure)
Inchworm X 1
Frankenstein X 2
Spiderman X 1
Squat / Broad Jump X 1
High Knees X 2
Skipping High Knees X 2
Butt Kicks X 2
Karaoke X 2
Dumbell Lunges
Dumbell Lunges:
6 – Single Arm Front Hammer (left)
6 – Single Arm Front Hammer (right)
6 – Single Arm Overhead (left)
6 – Single Arm Overhead (right)
6 – Single Arm Side Hammer (left)
6 – Single Arm Side Hammer (right)
Metcon
Metcon (Time)
For Time:
400 Meter Run
30 – Back Squat (115/75)
400 Meter Run
20 – Front Squat (115/75)
400 Meter Run
10 – Overhead Squat (115/75)