CROSSFIT

WU

5 shuttle run

10 squat

10 shoulder taps

10 jumping jacks

WOD:

A:

30 cal run

X3

20 DB Crunches to oH

20 Crunches to Db around the leg

20 Leg raises

50 SU

B:

30 cal ski

X3

20 Flutter kicks

20 Seated Plate over under

20 Knee raises

50 SU

C:

30 cal row

X3

20 Med ball crunches

20 V-ups

20 Weighted sit-ups

50 SU

D:

30 cal bike

X3

45s w/15sR

Plank hold

Plate hollow hold

Hand stand hold