CROSSFIT

WU:

- 1’ Machine

- 10 Air squat

- 50 Skipping Rope

- 5 Inchworm to push ups

- 20M toe touches

- 5 DL

- 5 Shoulder to overhead

STRENGTH:

Workout 1 :

Every 2:00 / 30S Rest / x4

- 5 Deadlift

- 5 bend over rows

- 5 front squat

- 5 Shoulder to overhead

Workout 2 :

Partner workout:

Every 4min / 1 min rest / x3

- 3 Synchronized DB devil press

- 9 Cal machine(Each)

- 3 Synchronized DB devil press

* Max pull ups (Ring row )

Workout 3 :

For time :

A.

- 30 power clean

- 30 Alternating wall-balls

- 15 inchworm to push ups (P2: straight arm plank )

B.

- 20 power clean

- 20 Alternating wall-balls

- 12 inchworm to push ups (P2: straight arm plank )

C.

- 10 power clean

- 10 Alternating wall-balls

- 9 inchworm to push ups (P2: straight arm plank )