Heritage CrossFit – CrossFit

Warm-up

3 Rounds

200m Run

10 PVC Pass Throughs

10 Overhead PVC Lunges

8 Ring Rows

Squat Therapy

Metcon (Time)

Heavy Helen

3 Rounds

400m Run

21 Kettlebell Swings 70/55

12 Pull Ups

Rest

5 Min

Metcon (Time)

4 Rounds

30 Ab Mat Sit-ups

15 Deadlifts 245/165

Power/Strength

3 Rounds

A1. Front Squat x 8

A2. Side Lateral Box Jumps x 8 24/20 (4 each side)

Rest 90 Sec Between Sets