Ride or Die

CrossFit Ecstatic – CrossFit


Metcon

Metcon (Time)


One round each:

Partner A performs 50 KB swings 53/35 while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner A performs 50 box jumps 24/20 while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.

Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.

Two rounds:

Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1