9/10/2017

Crossfit Arx – ArxGrit

Warm-up (No Measure)

3 rounds

200 m run

5 ring row

5 inch worm

5 jump squat

then

ITW “runner”

Metcon

Metcon (Time)

800m Run

10-9-8 Headcutter

1 round Cindy

10 sit ups

600m Run

7-6-5 headcutter

1 round Cindy

10 sit ups

400m Run

4-3-2 Headcutter

1 round Cindy

10 sit ups

200m run

1 headcutter

1 round Cindy

10 sit ups

Scale A

Banded pull ups

Scale b

Goblet squat

ring row

400-200-200-400