CrossFit 972 – CrossFit
Warm-up
1 Mile (Time)
for time
run 1 mile
easy pace
Metcon
Metcon (AMRAP – Reps)
10 sec work – 20 sec rest
min 1-5
high knee in place
min 6-10
air squat
min 10-15
push press 45/35
speed work
each 10 seconds is meant to be all out sprint, maintain full range of motion on all movements, lots of arm pump on the high knee