CROSSFIT

WARM UP

2 Rounds:

- 1’ Machine

- 10 Jumping Squat

- 20m Walking Lunges

- 20m Duck Walk

- 20m toe touches

- 5 Empty bar zombie Squat

STRENGTH

5 x4

Zombie Squat

4 Sets:

- 4/4 Front rack barbell Lunges

3 x 8

Barbell good morning

WOD

4 Rounds for time:

- 15 CAL

- 12 Front Squat

- 9 DB Box step up