CrossFit North Myrtle Beach – CrossFit
Warm-up
Warm-up (No Measure)
400m run
mobility: glutes, quads, front rack position
3 rounds:
5 scap pull ups
12 split jumps
5 HR burpees
Performance
Vertical Jump (10×2 superset w/ 2 broad jumps)
Standing vertical jump
Metcon
041218 (AMRAP – Rounds and Reps)
20 min AMRAP
7 front rack lunges(135/95)
9 C2B pull ups
11 Bar facing burpees over the bar
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