Flaming Gorge CrossFit – CrossFit
Warm-up
Strength
1a) Front Rack Lunges 3X8 (8 Each leg) Rest 1 min between sets
1b) 3 Sets Turkish get ups 2 per arm. Heaviest weight possible
1c) 3X Side plank hold 30 sec per side
WOD
Metcon (AMRAP – Reps)
TOTAL Tabata
-Push ups
-Strict Pull ups
-V-ups
-Alt. Pistols
*Score is TOTAL reps (not lowest score)
