August 25, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
Go on a 400m Run with the class
Into…
4 ROUNDS (5:00 CAP) – With a light Slam Ball…
5 Slam Ball Deadlifts
5 Slam Ball Lunges (each)
5 Slam Balls
:15 Side Plank (L)
:15 Side Plank (R)
Strength
Metcon (No Measure)
3 SETS
1:00 Plank or Ring FLR
25 Tuck-ups
-1:30 Rest b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
15/12 Cal Bike
30 Alt. Slam Ball Lunge*
15 Slam Balls
200m Run
*Hold slam ball in goblet position on chest.
