CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit
Warm-up (No Measure)
30 Seconds of following
Easy Single Unders
High Single Unders
Single Leg Glute Bridges (30 Seconds Each Side)
Side Planks (30 Seconds Each Side)
1 Minute Wall Sit
30 Seconds Slow Air Squats
Then, Couch Stretch: 1 Minute Each Side
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.
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.