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V3 CrossFit – CrossFit

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Warm-up (No Measure)

2:00 Light Row into

2 Sets:

10 Sit-Ups

10 Hip Extensions

10 Alternating Spiderman and Reach

5 Strict Pull-Ups

10 Pushups

15 Air Squats

1 Round, Low Intensity:

5 Wallballs, 5 DB Snatches, 2 Shuttles

1 Round, Moderate Intensity:

5 Wallballs, 4 DB natches, 2 Shuttles

1 Round, High Intensity

5 Wallballs, 3 DB Snatches

Metcon (4 Rounds for reps)

4 Rounds of AMRAP 4:00

15-12-9: Wallballs (20/14),

DB Snatch (45,25)

Time remaining, Max 10m Shuttles

Rest 4:00

Bench Press (5×3 Sets Across)

Metcon (AMRAP – Reps)

4:00 AMRAP

10m Shuttles

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