C4 CrossFit – CrossFit

Metcon

Warm-up

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans

1 Round

100 Meter Run

5 Overhead Squats

5 Pull-ups

5 Push-ups

5 Air Squats

Build to Workout Weight

1 Round

100 Meter Run

3 Overhead Squats

3 Pull-ups

3 Push-ups

3 Air Squats

Metcon (AMRAP – Rounds)

AMRAP 18:

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds “Cindy”