METCON
Warm up
Dynamic stretching
Conditioning
Every 10 min for 40 min:
2 min Amrap:
Row for cal
Rest 1 min
2 min Amrap:
20 Double Unders
10 Alt DB Snatch (22.5/15 kg)
Rest 1 min
2 min Amrap:
Weighted Alt. Box Step Ups 1*22.5/15 kg (L1 15/10 kg)
The First #1 Crossfitter Box in Semarang
Dynamic stretching
Every 10 min for 40 min:
2 min Amrap:
Row for cal
Rest 1 min
2 min Amrap:
20 Double Unders
10 Alt DB Snatch (22.5/15 kg)
Rest 1 min
2 min Amrap:
Weighted Alt. Box Step Ups 1*22.5/15 kg (L1 15/10 kg)