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CROSSFIT

WU

40” ON/ 20” x12:

- Machine

- Plate Squat Hold

- broad Jumps

- Wall-sit Hold

STRENGTH

A.

Every 2’/ 1’ x4

5 - 4 - 3 - 2

- Back Squat

10 - 8 - 6 - 4

- Reverse Lunges

CONDITIONING

AMRAP 8’

- 10 CAL

- 10 DL

- 50 Skipping rope

* 2’ Rest

AMRAP 8’

- 12 WB

- 10 Box jump over

- 8 DB Snatch

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