CROSSFIT

WU

30”/ 15” x12

-Machine

-Broad jumps

-Skipping rope

-Plate Squat hold

STRENGTH

EMOM

A.

(0- 5)’

-2 Overhead squat

(6- 10)’

-3 Front squat

(11- 15)’

-4 Back Squat

WOD

21 - 15 - 12 - 9 - 6

-Barbell Thruster

15 - 12 - 9 - 6 - 3

-CAL

*Every round:

-12 Steps walking Lunges (DB / KB)

ACCESSORIES

30”/ 20“ x6

-Max reps hip thrust

-Max reps lying DB hamstring curls

-Weighted wall-sit Hold