METCON
Warm up
Dynamic Stretching
Conditioning
AMRAP 45 mins
20 Knee to chest
15 KB swing {24/16 kg | 16/12 kg | 12/8 kg)
20 Box Step up (60/50 cm) | (50/30 cm) | step up
200 m run
20 Walking lunges
15 Hollow rock
20/16 Cal Row
The First #1 Crossfitter Box in Semarang
Dynamic Stretching
AMRAP 45 mins
20 Knee to chest
15 KB swing {24/16 kg | 16/12 kg | 12/8 kg)
20 Box Step up (60/50 cm) | (50/30 cm) | step up
200 m run
20 Walking lunges
15 Hollow rock
20/16 Cal Row