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In The Hood

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes.

A1: Kettlebell Squat to Press – Max repss x 40 secs

A1: KB Lunge – Max reps x 40 secs (each side)

A3: Plank with Lunge Hinge– Max reps x 40 secs

A4: Burpee – Max reps x 40 secs

A5: KB Russian Twist – Max reps x 40 secs