Friday April 3

Jersey Devil CrossFit – CrossFit


Warm-up (No Measure)

Two sets of:

60 seconds of Running or jump rope

20 Alternating Arm V-Ups

60 seconds of Static Squat Hold

20 Bird Dogs (10 each side)

60 seconds of Side Plank (30 seconds each side)

20 Alternating Cossack Squats with a 2-second pause on each side

Rest 60 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

20 Alternating Pistol Squats

15 Alternating Dumbbell Snatches

10 Handstand Push-Ups

Box Step Ups or Stair Climb

Hand Release Push Ups or Feet elevated push ups

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