Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets of:

20 Butt Kicks

10 Skipping High Knees

5 DB Hang Clean and Jerk Left

5 DB Hang Clean and Jerk Right

10 DB/KB Russian Swings

Metcon

Metcon (6 Rounds for reps)

On the 5:00 x 6 Rounds:

Wearing a Weighted Back Pack or Vest:

15 Pushups

15m Walking Lunge

400m Run
Rounds Start at 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00