Waterfall Relay

Saturday

Caffeinated CrossFit Gym, Smyrna, Georgia

 Hanstand Practice

Hanstand Practice

(8:30 AM Class only today!)

3 Person Teams:

Waterfall relay

Station 1: Changes by round

Station 2: 10/8 Cal Bike

Station 3: 15 Air Squats

Station 4: Rest

*One athlete starts Station 1, second athlete starts station 1 only after athlete 1 finishes, third athlete starts station 1 only after athlete 2 finishes. Can’t move on until athlete in front of you finishes the station.

*Start new round of Station 1 every 3 min 30 sec. Rotate starting athlete every round.

* Station 1 by round (6 rounds): 15 Box Jumps 24/20, 15 Push Ups, 15 Sit Ups, 15 Lunges, 10 Burpees, 15 V-ups