Heritage CrossFit – CrossFit

Dynamic Warm-Up (No Measure)

3 Rounds

200m run

10 Alternating Shoulder Taps

10 Air Squats

10 V-Ups

Stretch

Inch Worms

Lunges with elbow to heel

SQUAT THERAPY

Strength Accessory

A1. Back Squat 5 x 5 (climbing)

A2. 40m farmers walk w/ 7 shrugs every 20m-5 rounds

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 Thrusters 115/75

7 Power Cleans 115/75

11 Kettle Bell Swings 55/35