CROSSFIT

WARM UP

- 1’ Machine

- 10 Air Squat

- 20m Walking Lunges

- 20m duck walk

- 20m Toe touches

- 5 Empty bar back squat

STRENGTH

A. 5 Sets:

- 2 Heavy back Squat

- 6/6 Single DB RDL

B. 4 Sets:

- 5 Sumo-Deadlift

- 10 - 12 Heavy KB/ DB hip thrust

ACCESSORIES

TABATA 40” / 20” x 6:

- DB V-up

- Flutter Kick

- Elbow plank

WOD

4 Rounds for time:

- 10 Burpee bar touch

- 4 Bear complex

- 100 SU / 50 Jumping jacks

* Bear complex:

- 1 Power Clean

+ 1 Front Squat

+ 1 Push Press

+ 1 Back Squat

+ 1 Push Press

*Score: time