January 21st 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes with your partner of:

30 Ball Walls

30 Burpees

30 Box Jumps

30 V-Ups

One person works while the other performs “active rest”

You will start with a Plank

then with every round completed you will move into

Wall Sits, then Hanging on the pull up bar, then OH Plate holds (if you can get that far)

So one person works while the other person will plank. As soon as you finish a round, one person will work while the other will start with the wall sits etc.