CROSSFIT

WARM UP

30” ON / 20” OFF x 9 :

- Shuttle Run

- Burpees

- Shoulder Taps

STRENGTH

A. 4 Rounds:

- 10 Bend over Rows

- 10 Strict Press

- 20 Ring Rows (10 Pull ups)

CONDITIONING

3 Stations: (for time)

A .

* 2mins machine

3 Rounds:

- 15 Hand release Push ups

- 12 DB hang power Clean

- 9 DB box step ups

B.

* 2mins machine

2 Rounds:

- 100 single under

- 15 DB Snatch

- 12 Knee raises

C.

* 2mins machine

2 Rounds:

- 15 DB Bench Press

- 20 KB Swing