CROSSFIT

WU

30”/ 15” x12

-Machine

-Squat hold

-Hamstring stretch

-Bear crawl

STRENGTH

A.

Every 2’ x5

-5 Back Squat

*6/6 Single DB RDL

B.

3x

-8 Deficit sumo KB / DB Squat

-8 Deficit reverse lunges

-1’ Wall-sit Hold

WOD

3x

-500m

-15 WB

-10 DB box step ups

*Every round:

-20m Bear hug sand bag carry