CROSSFIT

WU

30”/ 20” x12

-Machine

-Jumping squat

-Wall-sit Hold

-Broad jumps

STRENGTH

A.

21-15-9

-Back squat

-Alt DB lunges

-Box step down

B.

4x

-10 DB Hip thrust

-10/10 Bulgarian Split squat

-10 RDL (BB)

WOD

4x

-15 Deficit goblet squat

-12 BJ

-9 Squat clean

4x

-21 Sumo squat

-15 DB crusty lunges

-9 Front squat