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CROSSFIT

WARM UP

- 10 Shuttle Run

- 10 Jumping Squat

- 10m Walking lunges

- 10m duck walk

- 10” squat hold


STRENGTH

5 - 5 - 3 - 3 - 1 - 1

Back Squat

2 x 10

Unbroken Front Squat


CONDITIONING

21 - 15 - 9

- Thruster

- CAL

* 2’ Rest

15 - 12 - 9

- Power Clean

- Burpee over the bar


ACCESSORIES

3 Sets:

- 12 Elevated KB Sumo Squat

- 12 KB Hip Thrust

- 12 single leg v up

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