CrossFit Asheville – CrossFit

Strength/Skill Development

A: DB Walking Lunge (4 x 8 each leg )

Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs)

B: Metcon (Distance)

Standing Triple Jump –

Jump off of two feet. Land on right foot jump to the left foot, and then land on both feet.


Metcon (Time)

For time –

-1 lap around block

Rest 3min.

-400m run

Rest 2min.

-200m run

Rest 1min

-400m run

Rest 2min

-1 lap around block

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