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South Slope CrossFit – American Heavy Athletics


Warm Up:

2 Rounds(Increased intensity 2nd round):

10 Calorie Assault Bike

10 Calorie Ski Erg

5 Minute Foam Roll Posterior

1 Minute Scissor Kick on Roller

2 Rounds Of:

–6 Frankenstein + Mule Kick

–6 Pallof Press Each Side

–6 Side Lying Leg Lift Each Leg

A: Conditioning

18 Minute AMRAP

30 Burpee Box Jump Over 24/20″

—Any Division, One Working

20/15 Calorie

Assault Bike + Row

—Performed at the same time

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated with partner during 20 Minute AMRAP

**Note in comments who your partner was

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