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CROSSFIT

WARM UP

30” ON / 20” OFF x 9:

- Duck Walk

- Jumping Squat

- Wall-Sit Hold


STRENGTH

A. 5 Sets:

4 Back Squat (3”s pause)

- After every set:

- 6/6 DB split Squat

B. 3 Sets:

- 6/6 Single Leg Hip thrust

- 10 KB hip thrust

- 12 plate Russian Twist

- 12 Lying Leg Raises


WOD

4 Rounds for time:

- 15 Front Squat

- 12 barbell Reverse Lunges

- 9 Burpee bar touch / Normal burpee

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