Friday April 3


Jersey Devil CrossFit – CrossFit

Warm-up

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)

https://youtu.be/FmtxknPdcBY

60 seconds of Side Plank (30 seconds each side)

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

https://youtu.be/YvxmS5BIPi8

Rest 60 seconds

Metcon

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
Subs:

Box Step Ups or Stair Climb

Hand Release Push Ups or Feet elevated push ups

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