CrossFit Papio – CrossFit

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Warm-up (No Measure)

20 Minute warm up / Create 3 Lines inside (25ft each)

-inch worms

-heel walks (straight legs arms oh)

– releve walks (straight legs arms oh in toes)

-single leg toe touches

-straight leg bear crawl


-lateral kicks

-backwards kicks

-high knees 2x

-straight leg runs 2x

– deer runs 2x

-start on back with feet facing start line, coach says “go” athlete gets up as fast as you can and run 50ft 3x everyone

Rowing warm up:

-5x Rowling Game each person

*row exactly 100 Meters, or complete the amount of reps that you are off of 100

*ex: if you towed 105, then u have 5 burpees


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

4 Alternating 200 Meter Runs (tag partner)

4 Alternating 400 Meter Rows (tag Partner)

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