“Gut Check”

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

2: Metcon (Time)

21 -15-9 -3

cal row


ab mat sit ups


“Annie Got Wrecked”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

:30 sec singles

Side Lunge

Cradle Stretch

Walking Samson

:30 sec singles


Toe Walk

Heel Walk

:30 sec singles

3 Air Squats + Broad Jump

High Knees

Butt Kickers

:30 sec singles

Ankle Stretch – :30 Seconds Each Side

Couch Stretch – :30 Seconds Each Side

2: Metcon (Time)

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Wreckbag. If gym is not equipped with a wreckbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk