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CROSSFIT

WARM UP

1"machine

10 air squat

10 good mornings

10 jumping jacks

10 sit ups


WOD

400m run after each round:

10-12-14-16-14-12-10

DB push press

Lateral hops over DB

Db squats

Lateral hops over DB

Db deadlifts

Lateral hops over DB


Goal time try to finish under 30 mins

Fast time finish under 20 mins

Format:

400/10/10/10/10/10/10

400/12/12/12/12/12/12

400/14/14/14/14/14/14

400/16/16/16/16/16/16

400/14/14/14/14/14/14

400/12/12/12/12/12/12

400/10/10/10/10/10/10

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