Broward CrossFit – CrossFit
Line Drills (No Measure)
Line Drills and Dynamic Stretching
Rope Climb (2 Mins Max Rope Climbs Rx+ Legless)
Metcon (Time)
Row 500 Meters – 10 Burpees
Row 400 Meters – 20 Burpees
Row 300 Meters – 30 Burpees
Row 200 Meters – 40 Burpees
Row 100 Meters – 50 Burpees
Metcon (Time)
Track Workout – OPTIONAL
Fast Run followed by Easy Jog
Run 500 Meters – Jog 500 Meters
Run 400 Meters – Jog 400 Meters
Run 300 Meters – Jog 300 Meters
Run 200 Meters – Jog 200 Meters
Run 100 Meters – Jog 100 Meters
Rest 5 Minutes
Run 500 Meters – Jog 500 Meters
Run 400 Meters – Jog 400 Meters
Run 300 Meters – Jog 300 Meters
