Announcements
Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
V3 CrossFit – CrossFit LITE
1: Warm-up (No Measure)
Line Drills
200 Meter Run
from wall to rig
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
High Knees
Butt Kickers
Skip for Height
2: Metcon (Time)
Empty sled
50 AbMat Sit-Ups, 200m Run, 100m Prowler Push
40 AbMat Sit-Ups, 200m Run, 100m Prowler Push
30 AbMat Sit-Ups, 200m Run, 100m Prowler Push
20 AbMat Sit-Ups, 200m Run, 100m Prowler Push
10 AbMat Sit-Ups, 200m Run, 100m Prowler Push
Can sub row for run
V3Crossfit 