Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
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)