Whitebelt CrossFit – CrossFit

Warm-up

Game Day

Metcon (AMRAP – Rounds and Reps)

AMRAP15

200m run

50 ft Burpee broad jump

12 RKBS (53/35)

50 DU

*Subs for 200m run =

250m row

500m bike

1 min on assault

Strength

3 Sets

Wrist rolls w/ BB and banded KB

https://www.youtube.com/watch?v=WJrrBl1L17Y

*1 set = pulling KB up by rolling hand forward AND pulling hand back

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