WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 150m

12 Tabata rds

5 burpees

20 double unders

10 lunges

5 Slam balls

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Knuckle drags

Side lunge

Mobility

30 seconds

Child Pose – 3 way

Pigeon Pose

Wall stretch

Ring Distractions

Calf Stretch

Hang from bar

Core

6 Tabata Rds

10 Mason twists 25/15

Metcon

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

21 situps

15 slam balls 20/15

9 box jump overs 24/20

Address:

3655 E Patrick Ln suite 600 Las Vegas, NV 89120

Phone Number:

Email: