CROSSFIT

WU

-1’ Machine

-5 Push ups

-10 Pvc pass over

-10m Bear crawl

-10 Jumping squats

-20 Shoulder taps

-5 Pvc squat snatch

STRENGTH

A.EMOM 7’

-5 Squat snatch

B.EMOM 7’

Every minute increase weight

5 heavy DL

WOD

4x

-5 Wall walk

-10 HSPU(box push ups)

-15 Pull ups (negative pull ups)

20-15-10

-Burpees

-Heavy DB sumo squats

T2B

ABS

30” /15” x9

-Flutter kicks

-Legs raises

-Bicycle crunch