CrossFit Mutare | 3-2-17 SPARTAN
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3-2-17 SPARTAN

01 Mar 3-2-17 SPARTAN

CrossFit Mutare – Spartan

Warm-up

CORE WORK

3 ROUNDS

1 MIN PLANK HOLD

30 SEC LT SIDE PLANK HOLD

30 SEC RT SIDE PLANK HOLD

REST 2 MINS

3 ROUNDS

5 WALL WALKS

10 GHDSU WITH MED BALL (20/14)

15 T2B

REST 2 MINS

5 ROUNDS

15 SEC SUPERMAN

FLIP NO REST

15 SEC HOLLOW HOLD

Metcon (Time)

400m run

100 Walking Lunges

200M run

90 Sit-ups

200m run

80 box Step-over with plate (25/15) 24″/20″

200m run

70 Mountain Climbers

200m run

60 Push-ups

200m run

50 KB Swings 53/35

200m run

40 Air Squats

200m run

30 Pull-ups

200m run

20 KB SDHP 53/35

200m run

10 Burpees

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