CROSSFIT

WU:

5 shuttle run

10 squat

10 push ups

10 jumping jacks

WOD:

A:partner Cardio

4000m

P1:work p2:hold (1:plank,2:hollow hold,3:HSH,4:plate OH )

Until you finish the meters

B: ABS & Core

Every round 50 SU

X3

50 Russian twist

50 up & over

50 table knee tucks

X3

40 weighted G.B knee tucks

40 crunches to around the leg

40 weighted alt v-ups

X3

30 weighted sit-ups

30 med ball crunches

30 weighted crunches to oH