5/2/16

Camillus CrossFit – CrossFit

Warm-up

Warmy (No Measure)

SSB

Walking Lunges

High Skips

Side Lunge

Samson

10 Squats

10 Push ups

20 Kip Swings

5min Mobility

Metcon

5/2/16 Partner (1 of 2) (Calories)

8min AMRAP:

A-50m Sprint, 25m Shuffle Left, 25m Shuffle Right

B-Max Calories on Rower

*record average calories (total/team members)

**partners switch when sprint and shuffle are completed

5/2/16 Partner (2 of 2) (AMRAP – Rounds)

8 min AMRAP:

-10 MB Cleans (20/14, +30/20)

-4 HR Push ups, 5 Sit ups

-both plank for 30sec

*1 Rnd= one partner completes all 3 movements