CrossFit Dash Northeast, CrossFit Dash Northwest – NC30

Warm-up

Warm-up (No Measure)

4 ROUNDS (4:00 in total)

:15 WORK AT EACH MOVEMENT

Jumping Jacks

Groiners (or mountain climbers)

Up-Downs

Med. Ball Deadlifts

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 15 Med. Ball Squat Cleans

MIN 3 – 10 V-Ups