CROSSFIT

WU

30”/ 20” x8:

-Shuttle run

-Dead hang

-Overhead plate hold

-Skipping rope

STRENGTH

A.

EMOM 5’

-2 Push press

B.

30”/ 15” x8:

-Ring row

-DB biceps curls

-Box Dips

-Barbell bend over rows

WOD

1’ Max reps/ 1’ Off

-Skipping rope

-S2O

-Pull ups

-Power snatch

-HSPU (HRPU)

-Sand bag over the shoulder

-Knee raises (med ball sit ups)

-Sumo-DL high pull

-WB

-Machine