CROSSFIT

WARM UP

- 1’ Machine

- 10 Air Squat

- 20m walking Lunges

- 20m duck walk

- 20m toe touches

- 5 Empty bar Back Squat

STRENGTH

4 Sets:

- 10 Back Squat

- 5/5 Single Leg DB RDL

WOD

5 Rounds for time:

- 10 Wall-balls

- 10 Dual DB snatch

- 10 Med-ball Front lunges

- 10 CAL (Row /Ski / bikeerg)

ACCESSORIES

3 Sets:

- 10 Sumo-Deadlift

- 6/6 Single Leg Hip thrust

- 10m Broad Jumps