Hey yo JC


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 BB curls + 10 good mornings + 10 push ups + 10 ring rows – 2x

Metcon

Metcon (Time)

RX

METCON

In teams of 2 complete:

100 box ring push ups

80 slam balls 40/30

60 deadlifts 225/155

40 bar facing burpees

20 wall walks

MIDLINE

Tabata hollow body hold – 4min/8x

LEVEL 2

METCON

In teams of 2 complete:

100 ring push ups

80 slam balls 30/20

60 deadlifts 165/115

40 bar facing burpees

10 wall walks

MIDLINE

Tabata hollow body hold – 4min/8x

LEVEL 1

METCON

In teams of 2 complete:

100 ring push ups

80 slam balls 20/15

60 KB deadlifts

40 burpees

20 box circles

MIDLINE

Tabata hollow body hold – 3min/6x