Orange Coast CrossFit – CrossFit
A: Metcon (No Measure)
3 Sets:
6 alt Turkish Get Up w/ one OH Squat at the top of each rep.
[choose a challenging weight]
1 Min Banded Plank
[forearms on top of bands]
5 Air Squat Box Jumps [30/24]
[Warm up to your height before starting]
B: Metcon (Time)
For Time: 15 Min Time Cap
50-40-30-20-10
Calories on Rower, Bike, Ski
Double Unders
Ab Mat Sit-Ups
Must alternate machines each time you finish a round.