CrossFit Dash Northwest, CrossFit Dash Northeast – DashFIT

Warm-up

Warm-up (No Measure)

AMRAP Stations (1:00 ON//:20 OFF)

Station 1: MAX Cal. Bike

-:20 Rest-

Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press

-:20 Rest-

Station 3: Alt. Bodyweight Lunges

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal. Bike

20 Slam Balls

20 Slam Ball Reverse Lunges

-14:00 Time Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

Accumulate a 3:00 Hollow or Tuck Hold*

*Every time you break, 20 Mountain Climbers

(No Measure)