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CROSSFIT

WARM UP

- 1’ Machine

- 10 Air squat

- 10 Shoulder taps

- 5 Inchworm to push ups


STRENGTH

A)

30 - 20 - 10

- Single arm DB Row

10 - 8 - 6

- pull ups

B)

20 - 15 - 10

- DB bench press

- DB Chest flies


WOD

4 RFT:

Buy in:

* 50 Weighted sit -ups

- 21 KBS

- 15 Dual DB shoulder to overhead

- 9 CAL

Cash out:

* 25 V-ups

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