CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7 Wall Ball Deadlift

7 Wall Ball Front Squats

20 Hollow Body Flutter Kicks

Strength

Back Squat (1×6, 1×4, 2×3, 1×2)

ON A 15:00 RUNNING CLOCK…

Back Squat

1×6

1×4

2×3

1×2

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Box Jumps (20′)

10 Wall Balls (20/14)

12/10 Cal Bike