Heritage CrossFit – CrossFit
Tabata (No Measure)
8 rounds of 20 sec work/10 sec rest
Take 10 min to practice
Team Wall Ball
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 team deadlifts M335/F295 Mixed-315
15 team wall balls M20/F14 Mixed-16
20 alternating HSPU (scale pike push up or hand-release push ups)
*While 1 partner does push ups, the other partner does a handstand hold (Rx Plus) or plank(Rx)
The song ‘Roxanne” by The Police plays.
Every time the word “Roxanne” is said, you perform 1 pushup.
Every time the words “Red Light” are said you perform 1 burped
“Rest”= pushup hold