CROSSFIT

WARM UP

- 4’ Machine

- 20 Air Squat

- 20 Shoulder Rotation

WOD (cap45)

5 Rounds:

- 10 Pull ups

- 8 Clusters (15 / 20 / 25 kg)

* 2’ Rest

4 Rounds:

- 3 DB Man Makers

- 6 DB Step over

- 9 v-ups

* 2’ Rest

3 Rounds:

- 15 Med-ball sit-ups

- 12 CAL

- 10 DB bench press

Note:

“man maker“

- 1 DB push ups

- 2 Alt. DB renegade rows

- 1 Squat clean

- 1 push press