Wellness Revolution CrossFit – CrossFit

HAPPY BIRTHDAY Coach Nick Kelly

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Warm-up

Metcon

Metcon (Time)

FITNESS

“Marathon Monday”

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

(45 MIN CAP)

Scoring: Time

Metcon (Time)

PERFORMANCE

“Marathon Monday”

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (70/53)

400 Meter Run, 26 GHD Sit-ups

400 Meter Run, 26 Deadlifts (95/65)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps Overs (24/20)

(45 MIN CAP)

Scoring: Time

Metcon (Time)

ESSENTIALS

“Marathon Monday”

2 Rounds:

200 Meter Run, 26 Hand Release Push-ups

200 Meter Run, 26 Kettlebell Swings (35/26)

200 Meter Run, 26 ABMAT Sit-ups

200 Meter Run, 26 Deadlifts (65/45)

200 Meter Run, 26 Air Squats

200 Meter Run, 26 Box Step Ups (20″)

(45 MIN CAP)

Scoring: Time