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CROSSFIT

WARM UP

- 1’ Machine

- 10 Jumping Squat

- 30” pigeon stretch Each leg

- 20m walking Lunges

- 20m toe touches


STRENGTH

2 Rounds:

8 - 6 - 4 - 2

- Back Squat

* First Set is your warm up


WOD

AMRAP 10

- 200m Row

- 5/5 Hang DB Clean and press

- 10 Hang release Push ups

* 2’ Rest

AMRAP 10

- 4 Squat Clean

- 6 Box jumps

- 12 DB Snatch


ACCESSORIES (optional)

3 Sets:

- 5/5 Single Leg RDL

- 10 DB Sumo-squat

- 6/6 Single Leg lunges

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