3/24/20

H.O.T. Side CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Core warm up

3 rounds:

10 V ups

20 Russian twists (with light weight)

30 second plank each side

30 second plank on elbows

THEN

AMRAP 12 minutes

2,4,6,8,10…increasing 2 reps each round

– weighted squats

– weighted sit-ups

– burpees over object

Dumbbells:

Male 40-50lbs

Female 25-35lbs

Sandbag:

Male 50-75 lbs

Female 25-40 lbs

If you don’t have either, use a backpack.