CROSSFIT

WU

30S On / 15 Rest / 2 Rounds :

- Machine

- Wall - Sit Hold

- Plate ground to overhead

- Plank knee to elbow

4Sets:

- 5 Heavy Box Squat

3Sets:

- 10 Hip Thrust

- 10 Deficit KB Close stance Squat

- 10 Deficit Calf Raises

Conditioning:

Every 3Min / 1 Min Rest / 4 Rounds :

- 12 Back Rack lunges

- 12 Back squat

- 12 Shoulder to overhead

* Remaining time :

- Max Cal Machine