Cascade CrossFit – CrossFit

Warm-up

Strength Work

Metcon

Extra Credit

Warm-up

,: Simply Cond Warm-up 2 (No Measure)

2 min bike, row, ski or Run

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls
,

Simply Conditioning

15 min AMRAP

20- KB russian Twists

20- Goblet Squats

15/12- Cal Ski Erg

10- Renegade rows