CROSSFIT

WARM UP

3 rounds:

10 air squat

10 lunges

10 db snatch

10 db oh shoulder

10 thruster

WOD

10 rounds:

5 DB snatches

4 DB OH lunges

3 DB shoulder to OH

2 DB squats

1 DB thruster

7/5 Cals airbike

*switch arms after each 5 rounds

ABS

:30ON /:20 OFF x2:

1-crunch left

2-crunch right

3-crunch

4-AB hold

5-bicycle crunch

6-hip lift