Saturday 190622

CrossFit Logic – CrossFit

**Park WOD 7am Coolum**
**Breakfast after at Canteen**
~ Box Closed~

Warm Up – Head Knees Toes Cone (No Measure)

400m run

* Partnered

* Squat 1m apart with cone between you

* call will be Head, Knees, Toes, Head, Knees etc.

* … then Cone!

* no Cone? 3 burpees!

* Cone before call, 3 burpees!

General Mobility Warm Up (No Measure)

200m Run

10 High Kicks L+R

10 Cross Body Side Kick L+R

10 High Lunge Bounce L+R

10 Wide feet toe 2 toe

10 Situp wide feet toe 2 toe

10 Shoulder rotation fwd/back

10 Monkey Arms

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

P1 Loop Run – P2 OH Plate Hold

P1 10 Situps – P2 10 Plate Snatch

OH Plate Carry to lookout

P1 plank Hold – P2 10 Burpee over P1 feet

OH Plate Carry to base

* next round swap

* Plate 15/10kg

* break OH hold – 10 Burpees/break

Scale: OH Plate Hold> Squat Hold, Plate Snatch> Plate Deadlift, OH Carry> Carry at chest, Plank Hold> Superman Hold, Burpee Over feet> Step over