Heritage CrossFit – CrossFit

Warm-up

3 Rounds

100m Run

10 PVC Passthroughs

8 Wall-Facing Air Squats

6 Lateral Lunges (3 each leg)

Metcon (Time)

5 Rounds for Time

400m Run

30 Ab-Mat Sit-Ups

20 Lateral Box Jump-Overs 24/20

10 Hang Snatch 115/75

Power/Strength

A1. Back Squats 10×4

A2. Max Strict Chin-Ups

A3. G.H.D. Back Extensions 15×4