Cast Iron Fitness LLC DBA Cajun CrossFit – Cajun60
Warm-up
Warm-up (No Measure)
TABATA (:20 ON / :10 OFF)
Jump Rope*
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
Into …
2 ROUNDS
10 Supermans
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
Into …
2 ROUNDS
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
Skill
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Run, Bike, or Row
MIN 2 – 20 DB Suitcase Deadlift
MIN 3 – 10/10 DB Reverse Lunge
(No Measure)