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CROSSFIT

WU

30” / 20” x8:

- Machine

- Wall-Sit hold

- Burpee broad jumps

- Plate Squat Hold

STRENGTH

A.

Back squat

- 5 - 4 - 3 - 2 - 1

B.

10 - 8 - 6 - 4

- Lying down DB hamstring curl

- KB / DB sumo-squat

WOD

A.

- 10 Squat clean

* 400m

- 10 Squat clean

B.

- 20m side DB Walking lunges

* 400m

- 20m Overhead DB walking Lunges

C.

- 15 Single DB Thruster (L)

* 400m

- 15 Single DB Thruster (R)

D.

- 15 BJ

* 400m

- 15 BJ

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