Wellness Revolution CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

(Teams of 3)

AMRAP 25:

100 Meter Medball Run (14/10)

7 Burpees

7 Deadlifts (155/105)

*Next Athlete Begins Round When Runner Returns
–Medball Runs = If there is one movement to push harder than the others, it’s the medball runs. A sense of urgency here gets the next partner moving and gives teams the potential to complete more rounds

–Burpees & DLs = There is less urgency on the indoor movements. The goal here can be to move at a steady pace and recover the heart rate a bit.

Simply aim to get these done around the time the partner behind you returns from their run

Metcon (AMRAP – Rounds and Reps)

FITNESS & PERFORMANCE

(Teams of 3)

AMRAP 25:

200 Meter Medball Run (20/14)

7 Burpees

7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns
–Medball Runs = If there is one movement to push harder than the others, it’s the medball runs. A sense of urgency here gets the next partner moving and gives teams the potential to complete more rounds

–Burpees & DLs = There is less urgency on the indoor movements. The goal here can be to move at a steady pace and recover the heart rate a bit.

Simply aim to get these done around the time the partner behind you returns from their run