The Hangar Gym – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each Movement:
P: push ups
U: Unders (double/single)
M: Mountain Climbers
P: Pass the Pumpkin
(Russian Twist)
K: Kicks (Toy Soldiers)
I: Inch Worms
N: Narrow Stance Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
“10/31/2018”
18 MIN AMRAP:
10 Burpees over Pumpkin
31 Box Step Ups w/
Pumpkin
10 Burpees over Pumpkin
31 Pass the pumpkin
partner sit ups
10 Burpees over Pumpkin
31 Pumpkin Med Ball
Clean and Jerks
*Can be completed as teams of 2 or as individual.*