Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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Dynamic Warm Up (No Measure)

Dynamic warm up lead by coach

Butt Kickers

Outside foot taps

Inside foot taps

Samson Lunge with a twist

Knee pull to Lunge with a thoracic rotation

Knee pull to lunge to spiderman to hamstring stretch

Sideways jumping jack shuffle


Backward with hip rotation


Metcon (Time)

400m run

rest 3 min

2x300m run

rest 2 min

4x200m run

rest 1 min

rest is after each run