Saturday March 23rd


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

1 Mile Run (Steady Pace)
Then dynamic stretching:

Inchworm

Spiderman

Frankenstein

Squat Broad Jump

Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatches 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute

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