Cascade CrossFit – CrossFit

Warm-up

Grab a Foam Roll and a light Dumbbell: Foam Roll x 1-2 Trigger Spots/30s each

– Calves, – Quads, – IT Bands

10 Alt. DB Snatch from Floor

10 Hollow Rocks

5 DB Push Press each arm

10 DB Goblet Squats

5 DB Rows each arm

10 Walking Lunges

2:00 of Double Practice. Alternate between singles and doubles.

Metcon

2/13/18 Metcon (Time)

For time

120 Double Unders

100 Walking Lunges (BW)

80 Abmat Sit-ups

60 Alt. DB Snatches (50, 35) (each arm = 1 rep)

40 T2B

20 DB Thrusters (50, 35)

L3: (40, 25)

L2: (Double Under Attempts) (35, 25) (Knee Raises)

L1: (Single Unders) (30, 15) (Knee Raises)

25:00 Cap

Extra Credit

3 Rounds of:

30 Banded Leg Curls each https://youtu.be/t_paF4F-nrY

10 1-Arm Rows w. rotation each https://www.youtube.com/watch?v=cyGvmKL9LKY

*Rest as needed.