Double Trouble

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab: 2 sets

Ankle Pops x 20

I’s Y’s T’s U’s x 5 per letter

Walking Lunge with Twist x 8 (4 per side)

Running warm up drills

1 set – each movement 1/2 of turf length

Toy Soldier

Butt Kicks

High Knees


2.: Metcon (Time)

For Time: (30min CAP)


Kettlebell Swing (RX 53/35#)

Sit ups

-400m Run-


Wall Balls (RX 20/14#)

Push Ups

-400m Run-


Calorie Row

Front Squats (RX 115/95#)

*1 person working at a time, work must be split equally, Runs must be completed together


Calf Stretch x 20 sec

Roll Plantar Fascia x 20 secs per foot

Walking Hamstring Stretch x 10 reps per leg

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