Thursday 12.7.17

CrossFit on the Plains – CrossFit

Metcon

Switch Gears (All Levels) (4 Rounds for reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Assault Bike

Sit-Ups

Shuttle Sprints
alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on

For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.