Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

600m “Indian Run”

* Athlete in back sprint to front of line. Continue trend till 600m has been completed. Remember to keep the overall pace light as this is a warm up.

2 Min Mobility: Coach’s choice

B: Metcon (Time)

[with a partner]

Buy In: 50 Burpee Box Jump (24/20)

3,000m Row

Buy Out: 50 Box Jump

* Partners may break up box jumps however they want but must break up row every 500m. Partner NOT rowing must hold a plank variation while waiting to switch. example = front, left side, right side, top of push-up plank, decline, incline etc.
-90 sec rest before teams start next metocn.

C: Metcon (Time)

[with a partner]

1) 1,200m Run – relay style

* Partner A will run while partner B holds a farmer carry with KB or DB’s AHAP!

2) 50 Shoulder to Overhead with DB’s (45/25)

*Partner A will work while partner B holds a front rack in bottom of front Squat (135/95)