Cardio Flex

Real Change CrossFit – Cardio Flex

Metcon (Calories)

Treadmill (13 Mins)

Run 3 min

15 squats

Run 4 min

15 squats

run remainder of time

Row (13 mins)

Row 300M

Rest 60 sec

Row 600M

Rest 90 sec

Row 1000M

13 min AMRAP

10 Burpees

20 sit-ups

75 jump rope

Metcon (No Measure)

Real Ripper X – 4 min Abs

In and Outs

Fwd Bicycle

Crunchy Frog

Wide leg sit-ups

Scissor kicks

Butterfly hip raises

V-ups roll up

l & r obliques

l & r leg climb

Russian Twist

Metcon (No Measure)

Warm up

30 sec jog in place

30 sec seal jacks

10 windmills

5 inch warms w push ups

10 lunge and reach

15 air squats

5 superman holds (front and back)

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