BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

3 Rounds of:

10m High knees

10m Bum kicks

6 Burpees to plate

10 Plate ground to OH

10 Sit-ups

10 Plate thrusters

Workout (AMRAP – Rounds and Reps)

12 min AMRAP:

200m Run

15 Burpees to plate

200m Run

20 Plate ground to OH 1 x 15/10kg – 35/25lbs

Rest 4 min

12 min AMRAP:

200m Run

20 Sit-ups

200m Run

20 Plate thrusters 1 x 15/10kg – 35/25lbs

Accessory

3 Rounds for quality:

12-15 DB Single leg calf raises each side

12-15 Tibialis raises

20-30 sec Copenhagen plank each side