Wednesday

Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60

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Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike/Row

(If no bike or rower do 200m run)

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

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