ShockWave – CrossFit


Warm-up (No Measure)

30 Calorie Light Row


Spiderman and Reach, each side


20 Calorie Light Row

20 AbMat Sit-Ups

20s Reverse Lunge and Reach, each side

10 Calorie Light Row


Metcon (Time)

8 Rounds, On the 3:00:

21/15 Calorie Row

14 step-ups (total) to a box fits very well (75/55)

Score is your slowest completed around, across all eight intervals.


Metcon (Time)

3 Rounds:

10 x 10m Shuttles, Rest :30s

8 x 10m Shuttles, Rest :15s

6 x 10m Shuttles, Rest 1:30

Score here would be total time, without including the final 1:30 rest period in the third round. Time is when you finish the final 6th, 10 meter sprint.

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