CrossFit Southpaw – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls
15 Banded Strict Press
Strength
Metcon (No Measure)
EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups
-16:00 Cap-