CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds of following

Easy Single Unders

Glute Bridges

Front Plank

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

Then, Couch Stretch: 1 Minute Each Side

Workout

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*

15 DB Bent Over Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.