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CrossFit

WARM UP

- 1 Min machine

- 10 Air squat

- 20m walking lunges

- 20m broad jumps

- 20m toe touches


STRENGTH

5 Sets:

- 3 Back Squat

* With 3sec pause at the bottom


Then ..

12 - 10 - 8 - 6 - 4 - 2

- KB sumo- deadlift

- KB reverse lunges


EMOM WOD

Every 2:30 mins for 15mins:

A.

- 20 Wall-balls

- 10 Single DB step up

- 4 Single DB devil press

B.

- 75 Skipping Rope

- 10 DB snatch

- 4/ 4 Single DB shoulder to overhead

C.

- 300m Machine

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