CROSSFIT

WU

30S On / 15 Rest / 2 Rounds :

- Machine

- Broad jumps

- Plate squat hold

- Plank to toe touches

A1:

5 Sets : (8 Min )

- 3RM Back squat (3S Pause )

A2:

Every 30S / 10 Rounds :

- 1 Heavy squat clean

B.

3 Sets :

- 10 Deficit sumo- Squat

- 10 Lying Down DB Hamstring Curls

- 10 Calf Raises

C.

Conditioning:

Buy in :

- 30 Cal Machine

4 Rounds :

- 10 Thruster (30KG )

- 10 Front rack Reverse lunges

- 10 Box jumps