Forging Elite Fitness
Welcome to IC Crossfit

03/03/2015


IC CrossFit – CrossFit

1: CrossFit Warmup (No Measure)

One 200 meter run

3 Rounds, 6 – 10 reps of each exercise

OH Squats ( Bar only)

Pushups

Sit ups

Pull ups

Good Mornings

Samsons Stretch

2: Back Squat (5 sets 5 reps)

3: Metcon (Time)

100 DU / 200 singles

50 Air Squat

80 DU/ 160 Singles

40 Air Squats

60 DU/ 120 Singles

30 Air Squats

40 DU/ 80 Singles

20 Air Squats

20 DU/ 40 Singles

10 Air Squats