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February 11 crossfit

Evolve Fitness Miramar Beach – CrossFit

Warm-up

Warm-up (No Measure)

Double Unders- 3m to accumulate 100 dubs or 3 min of DU practice

2 Rounds:

25′ lunge to knee hug walk

25′ walking quad stretch

25′ high knees

25′ butt kicks

1 m couch stretch each leg

20 hip switches

1m pidgin stretch each leg

Strength

Back Squat (1 rep max)

Accessory Work

Single leg RDL (2x 8-10 each leg)

with barbell
rest 1m between legs

Conditioning

Metcon (AMRAP – Rounds and Reps)

10m AMRAP:

30 Double Unders (60 singles)

15 power snatch (75/55)

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